17
May
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 ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]% )
*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