WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Crab Walk + Sprint 3xGLa (Partner Rest)

KB Ribbon/Bridge Reach/Air Squat 2×10 (30s)

Strength/Power

Floor Press (5@Bar, Then 3×10@HBD WT *1-2 Min Rest)

*Close Grip

*Suggested Start: S-35/75, Rx-55/95, Rx+75/135

*3010 Tempo

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

5 Squat Clean (S-35/55, 65/95, Rx+95/135)

10 Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Box Jump (S-AC, Rx-20/24, Rx+24/30)

200 Run

Record Rds + Reps

Cool Down

Partner OH Slosh Pipe Hold (5-7 Minutes)

Switch A.N.

Mobilize

Lax Ball Front Shoulder Smash

Calf Stretch

OH Band Stretch