23
Nov
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)
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*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)