WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

MB Bear Crawl 3xGLe @ 16/20 (Walk Back)

TMC + SL Glute Bridge + Air Squat 2×10/5e/10 (30s)

Strength/Power

Back Squat (8/5/2 Then 5@65, 5@70, 3@75-80, 2+@85%)

8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75-80, 2+@85%

*1-3 Min Rest

*ALL PRETTY – MUST HIT DEPTH

*Record Last Set Reps

Conditioning

Metcon (Time)

3RFT

10 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+HSPU)

10 Alt DB Snatch (S-10/15, Rx-20/30, Rx+35/55)

400m Run

Record Time

Cool Down

Barbell Hold (2-3x30s @ 115+/185+ (Rest A.N.))

Take From Rack – Knee HT

Mobilize

Lax Ball Front Shoulder Smash

Forearm Chest Opener

Pigeon Pose