WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Sprint Relay 3 Minutes

KB Ribbon/SL Glute Bridge/Frog Jump 2×10/10e/10 @ 20/30 (No Rest)

TEST

Standing Broad Jump (3 Attempts for MAX Distance *1-2 Min Rest)

Foot Measure on the Heel

Record Best Jump in Inches as Reps

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP

10 Alt Goblet Lunges (S-20/35, Rx-35+/50+)

200m Run

40 DU’s (S-80 Singles)

Record Total Rds + Reps

Cool Down

Renegade Row ( 2-3×16 @ BW-25 lbs *1 Min Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Triceps Stretch