Two WOD Tuesday
CrossFit Blaze – CrossFit
NO EQUIPTMENT- HOME WOD
Metcon (Time)
5 Rounds For Time:
80 Double Unders ( Or Jumping Jacks )
40 Sit-ups
20 Push-ups
10 Reverse Burpees
Warm-up
Warmup De Comp (No Measure)
:30 seconds each movement x 2 rounds
No rest between movements or rounds
Move at warmup pace
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans + Hamstring Stretch
(https://youtu.be/8veZcBi4ZMo)
Single Leg Glute Bridges (30 Each Side)
Single Unders
Air Squats
Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)
Two WOD Tuesday’s
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs
…
Continue to Add (10) Reps Until Time
Metcon (Time)
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Lunges
40 Double Unders
Finisher
Fin- Bro All OUT (Weight)
Dumbell Kneeling Press 3×8(each Arm)
Chest Supported Rows 3×10
Into
Bicep Curls w DB or Barbell 3 x10
Banded Tricep Pushdowns 3 x 20
