WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Inchworm/Air Squat 2×10/5/10 (30s)

Strength/Power

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

*2 Min Rest

*FULL ROM – Use MB If Necessary – From Floor

Conditioning

Metcon (AMRAP – Reps)

10-Minute EMOM

Min 1: DB Snatch (S-AC, Rx-20/30, Rx+35+/50+): S-8, Rx-10, Rx+14

Min 2: Burpee Box Jump Over (S-AC or Step Over, Rx-20/24): S-5, Rx-7, Rx+9

Last Minute: 2 Minutes MAX Reps – *Record Total Reps

Cool Down

Partner Side Bridge Ladder (2×1-6 Each Side )

*1 Min Rest

Mobilize

Lax Ball QL Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)