WTF Wednesday
CrossFit Blaze – CrossFit
NO EQUIPTMENT- HOME WOD
Metcon (Time)
3 Rounds for time:
30 Push-ups
40 Sit-ups
50 Squats
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
WOD
Dirty Thirty (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders
Finisher
Tabata Plitt Abs Part 2 (AMRAP – Reps)
2 Rounds
1:00 – Ankle Biters
1:00 – Side Plank Reps Left
1:00 – Side Plank Reps Right
1:00 – Med-Ball Trios (R+L+Both)
Rest 2min
