WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Thruster MB Toss 2x8e @ 14+/20 (30s)

McKenzie Press-Up/TMC/Wall Squat 2×10/10/5 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×6-8@60-65% or HBD WT )

*1-3 Min Rest

*Full Depth – Use Ball If Needed

Conditioning

Metcon (AMRAP – Reps)

10 Minute Team Sled Pull (AMRAP)

As a Team (2-4 Athletes) – Pull Sled As Many Gym Laps As Possible

S-25/45, Rx-45/70, Rx+70+/90+

Record Team Name + Gym Laps

Cool Down

SB Circles ( 2-3x8e @ Slow Tempo *1 Min Rest)

Get A Partner

Mobilize

Lax Ball Glute Smash

Foam Roll Adductors

Wall Stretch