12
Apr
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min run/row/ride
“You’ve Been Served” 5-Minutes w/ 5 Burpee Score
PVC Halo/Air Squat/Glute Bridge 2x5e/10/15s (30s)
Strength/Power
Snatch Grip Deadlift (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT )
*90-120s Rest
*Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+
Conditioning
Metcon (Time)
4RFT
200m Run
15 Squat Thrust
10 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B)
5 Push Press (S-35/55, Rx-65/95, Rx-85+/115+)
Record Time
Cool Down
SB Plank Names (2-3x30s *1min Rest)
Each Athlete Spells Name w/ Forearms On SB (Circle Variation)
Mobilize
Lax Ball Trap Smash
Chest Stretch
Wall Stretch