WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Iron Cross Kick/Frog Jump 2×10/10/10 (No Rest)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60% Then 3×3@70-75% w/5-2-2s Pause)

*2-3 Min Rest

*Full Depth – Use Ball If Needed

*ALL PRETTY

Conditioning

Metcon (Time)

3RFT

6 Power Snatch (S-35/55, Rx-55/75, Rx+75+115+)

12 Squat Thrust Bar Hops (S-Step Over)

20 Air Squats (to appropriate ball HT)

Record Time

Cool Down

Renegade Row ( 2-3×16 @ Slow Tempo BW-30 lbs *1 Min Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Triceps Stretch