WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Wall Ball Ladder 2×1-5 @ 14-16/20 (60s)

DB Complex: Curl/Bent-Over Row/Strict Press 2x8e @ 10+/15+ (30s)

Strength/Power

Push Press (8-1 Strength Ladder )

*Suggested Start: EVERYONE @ Bar

*1.5-3 Min Rest

Conditioning

Metcon (Time)

Team Calorie Race

Teams of 2-4

Race to 150/225/300 Calories on Airdyne – Switch Every 30s

Record Team Name + Time

Cool Down

Parallette Pull Through (2-3×8-10 )

*1 Min Rest

Mobilize

Foam Roll Quads

Kneeling Hip Flexor Stretch

Triceps Stretch