WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Broad Jump + Back Pedal 3xGLap (Partner Rest)

Scorpion Kick/Iron Cross/Wall Squat 2×10/10/8

Strength/Power

Snatch Grip Deadlift (Strength Ladder 6-1)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, Then 1@100+% IF Applicable

*90-120s Rest

*ALL PRETTY

Conditioning

Metcon (Time)

For Time

15 BB Bent-Over Row 3010 Tempo (S-AC, Rx-55/75, Rx+75+/95+)

25 Wall Ball (S-MB Thruster, Rx-16/20)

400m Farmer Carry (S-20/35, Rx-35/50, Rx+45+/60+)

Record Time

Cool Down

Partner Lax Ball Toss (2 Minutes)

1 Handed

Mobilize

Lax Ball QL Smash

Floor Forearm Stretch

Wall Stretch