Wednesday
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
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
