WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Forward/Backwards Sprint 3 Minutes

KB Complex: RW/Ribbon/Goblet Squat 2×10/10/10 @ 20+/30+ (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT )

*2-3 Min Rest

*ALL PRETTY – Any Grip

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOTM

Minute 1: 10 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

Minute 2: 8 Push-Up (S-Negative 2 Knee, Rx-C2F, Rx+Strict Dips)

Minute 3: 30s Squat Thrust Plate Hop (MAX Reps)

Record Total Squat Thrust Reps

Cool Down

SB Hamstring Curl (2-3×10 w/ 1s Pause *1 Min Rest)

Mobilize

Foam Roll Glutes

Pigeon Pose

Triceps Stretch