WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

McKenzie Press Up + SL Glute Bridge + Air Squat 2x10e (30s)

Tuck Jump 2×5 (30s)

Strength/Power

Snatch Grip Deadlift (8/5/3/3/2/1 *Then 1-3 Sets to Find 1RM)

8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

Team Odd Object Carry

Complete an 800m Team Carry

Teams of 2

Object Options: Box (Large Rectangle), 30+ lbs Slosh Pipe, Double MB (14+/20+)

Switch A.N.

Cool Down

Straight Bar Curl (2-3×10 @ 15+/35+ *60s Rest)

Mobilize

Lax Ball Trap Smash

Standing Hamstring Stretch

Athlete’s Choice