Wild Wednesday

CrossFit Blaze – CrossFit

View Public Whiteboard

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