WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Banded Partner Runs: Forward/Backward/Side-L/Side-R 2xGym Lengths (P1 Completes All 4 and then switches) – 60s Rest

TMC: 2×12 (30s)

PVC Series: PT/OHS/SOTS 2x10e (Slow Tempo – 30s Rest)

Strength/Power

Overhead Squat (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest)

or HBD WT

ALL PRETTY

Conditioning

Metcon (Weight)

14-Min EMOTM

Even Minutes: Cal Row (S-7/9, Rx-9/11, Rx+11/13)

Odd Minutes: 8 Push Press (S-35/55, Rx-55/75, Rx+65+/95+)

ALL PRETTY

Cool Down

Side Bridges (2-3x10e (3010) *60s Rest)

Mobilize

Foam Roll Lats

Chest Stretch