WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Crab Walk + Jog 3 Minutes (Switch Every GLap)

PT + PVC Good Morning + Air Squat 2x10e (30s)

Strength/Power

Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-80% or HBD WT )

*90-120s Rest

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

Conditioning

Metcon (AMRAP – Reps)

12-Minute AMRAP

0-1 Minute: Farmer Carry (S-20/35, Rx-30/50, Rx+40+/60+)

1-2 Minute: Walking Lunge @ BW

2-4 Minute: Farmer Carry

4-6 Minute: Walking Lunge

6-9 Minute: Farmer Carry

9-12 Minute: Walking Lunge

Record Total Gym Lengths (.5 Increments)

Mobilize

Foam Roll Glutes + IT Bands

Wall Stretch