WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

MB Bear Crawl 3xGLe (Walk Back)

PVC Halo/Frog Jump/Push-Ups 2x5e/10/5 (30s)

Strength/Power

Close-Grip Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*2 Min Rest

*Suggested Start: S-55/95, Rx-75/115, Rx+95/155

Conditioning

Metcon (Time)

For Time (15 Minute Cap)

60 Cal Row

50 Air Squats (to ball)

40 Alt DB Snatch (S-15/25, Rx-25/35, Rx+35+/50+)

30 Squat Thrust

20 Power Cleans (S-35/55, Rx-65/95, Rx+95+/135+)

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

Record Time (IF not finished within cap – record 15 Minutes w/ total reps in notes)

Cool Down

SB Circles ( 2-3x8e *60s Rest)

Mobilize

Lax Ball QL Smash

Pigeon Pose

Chest Stretch