WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Frog Jump Ladder 2×1-5 (30s)

Scorpion Kick/Iron Cross Kick/KBS 2×10/10/10 @ 20+/35+ (No Rest)

Strength/Power

Deadlift (8/5/3/1/1/1/1 *1-3 Min Rest)

TEST: 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+% *1-3 Min Rest

*Option For Athletes Who Didn’t Attend DL & Donuts

BB RDL (8@Bar, 5@50% Then 4×8@60-70%)

Romanian Deadlift
*Clean Grip

*1-2 Min Rest

*Option For Athletes Who Attended DL & Donuts

Conditioning

Metcon (Time)

For Time

600m Run

50 DUs (S-150 Singles)

30 Air Squats (To Appropriate Ball HT)

10 Power Cleans (S-55/75, Rx-85/115, Rx+105+/155+)

Record Time

Cool Down

Banded Reverse Fly (2-3×12-15 *1 Min Rest)

IF TIME

Mobilize

Mckenzie Press Up

Foam Roll Glutes

Wall Stetch