WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner SB Bounce Relay 3 Minutes

McKenzie Press Up/Air Squat/Broad Jump 2×10/10/GLe (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×5@70-80% or HBD WT )

*2-3 Min Rest

*ALL PRETTY – Any Grip

Conditioning

Metcon (Calories)

Team 10-Minute AMRAP

10 Minutes MAX Calorie Airdyne

2-4 Athletes Per Team

Switch A.N.

Cool Down

Banded Curls (2-3×12-15 @ HBD Band *1 Min Rest)

Mobilize

Foam Roll Quads

Foam Roll Glutes

Kneeling Hip Flexor Stretch