TWO WOD Tuesdays

CrossFit Blaze – CrossFit

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Warm-up

Heroic Warmup (No Measure)

2 rounds

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

Two WOD Tuesday’s

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Row/Bike or 1 Mile Run

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups
* To start off this 15 minute workout, you’ll complete 100/80 Calories on the Rower or Run

* Once you finish all the calories, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups

* Your score is the total number of rounds and reps completed before the time cap

* Cap the row calories at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout

* Choose a chest to bar pull-up variation that allows you to complete the 8 reps in 2-3 quick sets max

* On the burpee box jumps, stand to full extension at the top of each rep

Finisher

Back and Bi’s and Buns #W5 (Weight)

3 sets

10 DB Back Flys

10 Bent over DB rows (per arm)

10 Single Leg RDL (Per Leg)

3/3 TGU per arm

Rest 1-2mins after each run