WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Sally Air Squat Warm-Up

Scorpion/Iron Cross/SL Glute Bridge 2×10/10/10e (No Rest)

Strength/Power

Front Squat (TEST 5/5/3/2/1/1/1/1 *1.5-3 Min Rest)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+%

*1.5-3 Min Rest

*Full Depth – Use Ball If Needed

*ALL PRETTY

Conditioning

Metcon (Distance)

10 Minute AMRAP

Row (Max Meters) In 10-Minutes

Every 2 Minutes (2-4-6-8): Complete 5 Push-Press (S-35/55, Rx-65/95, Rx+95+/135+)

Record Total Meters

Cool Down

Hollow Hold (2-3x20s *1 Min Rest)

Mobilize

Foam Roll Quads (3 Ways – 1 Min Each Way)

Banded Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)