WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Broad Jump + Bear Crawl 2xGLa (Partner Rest)

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

Strength/Power

Deadlift (10-1 Strength Ladder *2.5-3 Min Rest)

Suggested Start: S-Bar, Rx-65/95, Rx+95/135

*Start w/ Goal In Mind

*Record Heaviest Set

Conditioning

MB Carry (800m (16+/20+))

Not for Time – Walk or Run

Cool Down

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

IF time

Mobilize

Lax Ball QL Smash

Supine Hamstring Stretch