WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

Iron Cross Kick/SL Glute Bridge/Pause Squat 2×10/8e/5 with 3s Pause (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT )

*1-3 Min Rest

*ALL PRETTY

*FULL Depth (to appropriate ball Ht if needed)

Barbell Club: Mobility Instead of Front Squats (Hip/Leg)

1. Foam Roll Adductors 1 Min Each Side

2. Foam Roll Glutes 1 Min Each Side

3. Pigeon Pose 1 Min Each Side

Then

10e Lateral Band Walk

10 Air Squats @ 3010 Tempo

2-3 Rounds (Rest 60-90s)

Conditioning

Metcon (Time)

For Time

9 Push-Ups (Negative-2-Knee/Elevated, Rx-C2F, Rx+HSPU)

15 Pull-Ups (S-Jumping 3s Negative/5010 Ring Row, Rx-Chin, Rx+C2B)

21 Wall Ball (S-MB Thruster 10+/14+, Rx-16/20)

800m Run

Record Time

Cool Down

Pilates Sit-Up ( 2-3×12 *1 Min Rest)

Mobilize

Foam Roll Quads

Banded Chest Opener

Wall Stretch