WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Speed Ladder Drills: 2xSingle High Knee/2 In-2 Out Hop/Scissor-L/Scissor-R

Inchworm/Lateral Lunge/Push-Up: 2×5/5e/5 (30s)

Athletics

Shuttle Run (3 Attempts for FASTEST Time)

5-10-5 Cone Drill
*2 Warm-Ups (1- Walk Through & 2- Run Through)

*1-2 Min Rest Between 3 Attempts

*Record Fastest Time in Seconds

Conditioning

Metcon (Time)

4 RFT

5 Box Jump (S-AC, Rx-20/24, Rx+24/30)

10 Wall Ball (S-AC, Rx-16/20)

20 Cal Row

Record Time

Cool Down

Partner SA Farmer Carry ( 5-7 Minutes @30+/50+)

*Switch Every Gym Lap

Mobilize

Foam Roll Calves (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Forearm Chest Opener (1 Min Each)