WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Speed Ladder Drills: 2-in-2-Out/Scissors-L/Scissors-R 2xEach

TMC/Air Squat/Broad Jump 2×10/10/GLe (30s)

Athletics

400m Run (Time)

Max Effort 400m Run
400m Jog (60-70%) Warm-Up

Heats of 3-4 Athletes

Conditioning

Metcon (Time)

Triplet w/ Rest

8 Squat Clean (S-35/65, Rx-65/95, Rx+95+/135+)

200m MB Transfer 14+/20

45s High Plank

3 Rounds – 2 Minute Rest (Record Total MB Transfer Time)

Cool Down

Banded Tricep Push Downs (2-3×15 *1 Min Rest)

Mobilize

Foam Roll Glutes

Foam Roll Lats

Wall Stretch