Wednesday

CrossFit Blaze – CrossFit

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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

Strength

Push Press (Work up to a heavy set of 3 in 15mins or less)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike or Row/ Ski

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)

Finisher

Tabata Birds and Bugs (No Measure)

Bird Dog Plank (R)

Dead Bugs

Bird Dog Plank (L)

Dead Bugs