WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner SB Relay 2 Minutes (Max GLaps)

PT/PVC Strict Press/Jump Lunge 2×10/10/5e (30s)

Strength/Power

Clean and Jerk (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@70-80% )

*Or HBD WT

*ALL PRETTY

*Full Clean + Split Jerk

*1-3 Minute Rest

Conditioning

Metcon (No Measure)

10-Minute EMOTM

5 BB Bent-Over Row (S-35/55, Rx-55/75, Rx+75+/115+)

5 Ball Slam Barrier Hops (16/20)

Cool Down

Partner Ring Planks (3 Minutes)

*Switch A.N.

Mobilize

Lax Ball Glute Smash

Lax Ball Trap Smash

Wall Stretch