WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner MB Toss 3 Minutes 16/20

Spider Lunge/Wall Squat/Push-Up 2xGLe/5/5 (30s)

Athletics

Exploive MB Toss (2 Warm-Up Tosses @ 60-70%, Then 3 Attempts)

From a kneeling position – max distance forward MB Toss 14/20
*1 Minute Rest

*Record Longest Distance

Conditioning

Metcon (AMRAP – Reps)

15-Minute EMOTM

Minute 1: 8 Alt Front Rack Lunges (35/55, Rx-65/95, Rx+95+/135+)

Minute 2: 8 Push-Ups (S-Negative-2-Knee, Rx-C2F, Rx+HSPU)

Minute 3: 20s MAX Rep Lateral Hop (S-PVC, Rx-Loaded Bar)

Record Total Reps

Cool Down

Pilates Sit-Up ( 2-3×12 *1 Min Rest)

Mobilize

Foam Roll IT Bands

Foam Roll Lats

Foam Roll Calves