WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Partner Sprint Relay 3 Minutes

Air Squats 2×12(30s)

Burgener Series: High Hang + Low Hang @ Bar

Strength/Power

Hang Power Clean (8@Bar, 5@50%, 2@60% Then 4×3@70-80% or HBD )

*90-120s Rest

ALL PRETTY

Conditioning

Metcon (Time)

4RFT

5 Front Squats (S-Air to 35/55, Rx-65/95, Rx+85+/115+)

7F/10M Push-Up (S-5 Negative 2 Knee, Rx-C2F, Rx+Ring Dip)

50 Double Unders (S-150 Singles)

Record Time

Cool Down

SB Leg Lift Pass (2-3×12 *60s Rest)

Mobilize

Foam IT Bands

Wall Stretch