20
Sep
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 ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% 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