WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Frog Jump Ladder 2×1-4 (60s)

McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest)

Athletics

500m Row (Time)

Max Effort 500m Row
Pick Drill

1-Minute Steady State Warm-Up

Record Time

Conditioning

Metcon (AMRAP – Reps)

5 Rounds

30s: Squat Thrust Plate Hop (MAX Reps)

30s: REST

30s: BB Power Snatch + OHS (S-35/45, Rx-55/75, Rx+75+/95+)

30s: REST

*Record Total Squat Thrust Reps

*BB Complex = ALL PRETTY

Cool Down

Partner Side Bridge Ladder (2×1-5 *1 Min Rest)

Mobilize

Lax Ball QL Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Chest Stretch (1 Min Each)