WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Sprint Relay 3 Minutes

PT + SL Glute Bridge + Air Squat 2×10/10e/10 (30s)

Strength/Power

Snatch Grip RDL (5@Bar, Then 4×5@HBD WT *90s Rest)

Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+

ALL PRETTY

Conditioning

Metcon (Calories)

12-Minute EMOTM

Minute 1: 30s Airdyne (Max Cals)

Minute 2: 8 Burpees (S-Squat Thrust)

Minute 3: 8 Alt DB Snatch (S-15/25, Rx-20/35, Rx+30+/55+)

Record Total Cals

Cool Down

Traveling Plank (2-3xGL *60s Rest)

Mobilize

Foam Roll Glutes

Kneeling Hip Flexor Stretch