WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Carioca 2 Minutes (Partner Rest)

PT/TMC/Frog Jump 2×10/10/10 (30s)

Strength/Power

Clean (Squat Clean Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+

*If Applicable

*ALL PRETTY – FULL DEPTH

*1.5-2 Min Rest Between Sets

Conditioning

Metcon (Time)

3 RFT

10 Dips (S-Box, Rx-Steel, Rx+Ring)

15 OH KBS (S-20/35, Rx-35/50, Rx+45+/60+)

50 DUBS (S-150 Singles)

200m Run

*Record Time – Possible Stagger Start

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)