WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner MB Toss (For Distance 24 ft) 3 Minutes @ 16/20

KB Complex: Ribbon/Alt Swing/Thruster 2×10 @20/30 (30s)

Strength/Power

Clean and Jerk (3/3/2/1 Then 1/1/1 *90-120s Rest)

3@Bar, 3@50%, 2@60%, 1@70%, Then 1@80%, 1@85%, 1@85% or HBD WT

*ALL PRETTY

*Full Clean + Split Jerk

Conditioning

Metcon (AMRAP – Reps)

12 Minute AMRAP

Team Sled Drag: Oblique + SA Reverse Pull (Teams of 3-4)

Switch Every GLap (Record Total)

S-Sled, Rx-15/25, Rx+25/45

Cool Down

Traveling Plank (2-3xGLe *60s Rest)

Mobilize

Foam/Lax Roll Glutes

Kneeling Hip Flexor Stretch

Lateral Highway