WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Partner Sprint Relay 3 Minutes

PT/TMC/Air Squat 2x10e (30s)

Strength/Power

Overhead Squat (TEST: 8/5/2/2/1/1/1/1/1 *90-120s Rest)

8@Bar, 5@50%, 2@60%, 2@70%, 1@80%, 1@90%, 1@95%, 1@100-100+%, 1@100+%

* ALL PRETTY

Conditioning

Metcon (No Measure)

Not For Time

3-4 Rounds

5 Strict Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Strict HSPU)

10 total Jump Lunges (S-Alt Forward Lunge)

45s Cumulative Dead Hang (S-Heavy Farmer Carry)

Rest 1 Minute Between Sets (Break Up Dead Hang As Needed)

Cool Down

BB Curls (2-3×10 *60-90s Rest)

3010 Tempo

(S-15/35, Rx-35/55, Rx+45+/65+)

Unbroken – No Swing

Mobilize

Lax Ball Trap Smash

Forearm Stretch