WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Inverted KB Carry 3xGLa * Switch Hands Every Gle @ 10+/20+ (Partner Rest)

PT/OHS/Broad Jump 2×10/10/GLe (Walk Back)

Strength/Power

Clean + Push Jerk ( 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT)

ALL PRETTY

% Based on Clean & Jerk

Conditioning

Metcon (Time)

3RFT

8 DL (S-75/115, Rx-115/155, Rx+155/225)

12 Wall Ball (S-10/14, Rx-14/16, Rx+16/20)

200m Run

Cool Down

Partner Farmer Carry ( 400m @ 30+/50+)

Switch A.N. – Every Switch Each Athlete Completes 8 Alternating Lunges

Mobilize

Lax Ball QL Smash

Lying Hamstring Stretch

Athlete’s Choice