WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest)

PT/TMC/Wall Squat 2×10/10/5 (30s)

Athletics

500m Row (Time)

Max Effort 500m Row
Pick Drill

1-Minute Steady State Warm-Up

Record Time

Conditioning

Metcon (AMRAP – Reps)

Team 12-Minute AMRAP

Team Sled Pull (Teams of 2-4)

S-25/45, Rx-45/70, Rx-70+/90+

Forward + Backwards: Switch Every Glap

Record Total Team Gym Laps

Cool Down

Hollow Hold (2-3×20-30s *1 Min Rest)

Mobilize

Lax Ball QL Smash

Wall Stretch

Chest Stretch