Wild 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
Sroka-le hip warm up: (No Measure)
with a hip circle or band around the knees perfrom the following:
1-3 rounds
10m Penguin walks + 5 air squats
10 m Lateral walks + 5 air squats
10 m Monster Walks + 5 air squats
Strength
Squat Clean (Work technique as group for 10mins working up)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 3 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 3 Minutes
AMRAP 4:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
Finisher
Weighted Plank
have a super friend place a weight on your back between your shoulder blades and the top of your glutes. Perform a plank
