Wild Wednesday
CrossFit Blaze – CrossFit
Warm-up
Warmup DeComp 2 (No Measure)
500m Run or Row
(30 Seconds Each) x 2 rounds
Single Leg Glute Bridges
Push-up to Down Dog
Glute Bridges (Two Legs)
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up
Strength
Thruster (Work to a heavy single in 10 mins)
WOD
Metcon (Time)
Buy-In: 15 Clusters
3 Rounds:
30/20 Calorie Row
15 Pull-ups
Cash-Out: 15 Clusters
Lvl1: 75/55
Lvl 2: 95/65
Lvl 3: 135/95, CTB Pull ups
Finisher
Tabata Plitt Abs Part 2 (AMRAP – Reps)
2 Rounds
1:00 – Ankle Biters
1:00 – Side Plank Reps Left
1:00 – Side Plank Reps Right
1:00 – Med-Ball Trios (R+L+Both)
Rest 2min
