WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner 3 Inchworm/Bear Crawl + Sprint 2xGLap (Partner Rest)

PVC Halo/Air Squat/Speed Skaters 2x5e/10/10e (30s)

Athletics

Shuttle Run (3 Attepmts for FASTEST Time)

5-10-5 Cone Drill
*1-2 Min Rest

Conditioning

Metcon (Time)

4RFT

7 S2OH (S-35/55, Rx-65/95, Rx+95+/135+)

13 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

400m Run

Record Time

Cool Down

DB Hammer Curls ( 2-3×10 @ 3010 Tempo 10+/20+ )

*1 Min Rest

Mobilize

Lax Ball Trap Smash

Pigeon Pose

Forearm Chest Opener