WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Inverted KB Carry @ 15-30 lbs 3xGlap (Switch Every Glap)

PT/TMC/Slow Tempo Wall Squat 2×10/10/5 (30s)

Strength/Power

Overhead Squat (TEST 5/5/3/2/2/1 Then 1-3 Sets to Find 1RM)

5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%

*2-3 Min Rest

*FULL DEPTH – ALL PRETTY

*MAX 2 MISSES AT SAME WT

Conditioning

Metcon (Time)

For Time

600m Run

15 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+Strict Chin)

400m Run

10 Pull-Ups

Record Time

Cool Down

Dead Bug (2-3×16 @ Slow Tempo *60s Rest)

Mobilize

Foam Roll Lats

Foam Roll Calves

Pigeon Pose