WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner KBS Ladder: 2×2-8 @30+/45+ (60s)

McKenzie Press-Up/Spider Lunge/Frog Jump 2×10/10/10 (30s)

Strength/Power

Deadlift (8/5/3/1/1/1/1 *1-3 Min Rest)

TEST

8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+%

*1-3 Min Rest

*ALL PRETTY – LISTEN TO COACH RECOMMENDATIONS

Conditioning

Metcon (AMRAP – Reps)

Triplet w/ Rest

10 Double DB Skull Crusher (S-8/12, Rx-12+/20+)

60s MAX DUBS (S-Singles)

*3 Rounds – Rest 1 Minute Between Rounds – Running Clock

*Record Total Jump Rope Reps

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Glute Smash (1 Min Each)

Lying I/R Hip Stretch (1 Min Each)

Triceps Stretch (1 Min Each)