Wicked Wednesday’s
CrossFit Blaze – CrossFit
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
Strength
Hang Power Clean (3-3-3-3-3)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min
20 Wall-Balls
20 Single arm DB Snatch
20 Box Jumps
20 Single arm DB Snatch
20/15 Calorie Row
Lvl 1: 25/15
Lvl 2: 35/25
Lvl 3: 50/35
Finisher
Tabata Plitt Abs Part 1 (AMRAP – Reps)
2 Rounds
1:00 – Anchored Sit-ups
1:00 – Russian Twist (body weight)
1:00 – Planks
1:00 – Bicycles
Rest 2min
