Two WOD Tuesday
CrossFit Blaze – CrossFit
Warm-up
Warmup De Plata (No Measure)
:30secs per movement
2 rounds = 9 minutes
Push-up to Down Dog
Slow Air Squats
Plate Hops
https://youtu.be/1zSECvHUxcU
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
https://youtu.be/BTrem_-M3NE
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
https://youtu.be/g6VIE3P2hLE
Two WOD Tuesday’s
Metcon (Weight)
10min EMOM
Min 1: 8 Floor Press
Min 2: 10 Ring Rows (Everyone)
Work up on the barbell
Rest 3-5mins before WOD 2
Swole Cycle (AMRAP – Reps)
Tabata: 8 rounds / 16mins
Strict Pull-ups
Double Unders
Push-ups
Rower Calories
* Athletes will complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of jump rope, and so on…
* The score at the end of the 16 minutes is the total reps completed during your work stations
* There is no rest between stations beyond the :10 seconds
* If you find yourself stuck on pushups or pullups (Hold Plank on straight arms for Plank and do a pullup bar hang for pullups)
Finisher
Easy abs (No Measure)
50-100 ab mat situps or GHD Situps
