WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Rowling 3x100m (Burpee Penalty)

PVC Halo/Banded Rev Fly/Wall Squat 2x5e/10/5 (30s)

Strength/Power

Close-Grip Bench Press (5/5/3/2/2/1 Then 1-3 to Find 1RM)

TEST 5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%

Then 1-3 Sets to Find 1RM

*1.5-3 Min Rest

*ALL PRETTY

Conditioning

Metcon (Time)

Triplet w/ Rest

1 Gym Lap Crab Walk

200m Sprint (MAX Effort Run)

30s Dead Hang (S-Heavy Farmer Carry)

3 Rounds – 60s Rest

Record Total Run Time

Cool Down

BB Curls (2-3×8 @ 3010 Tempo 15+/35+)

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash

Kneeling Hip Flexor Stretch

Chest Stretch