WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Crab Walk + Back Pedal 3xGLap (Partner Rest)

PVC Halo/Air Squat/Burpee Broad Jump 2x5e/10/3 (30s)

Athletics

Exploive MB Toss (2 Warm-Up Tosses @ 60-70%, Then 3 Attempts )

From a kneeling position – max distance forward MB Toss 14/20
*1 Minute Rest

*Record Longest Distance

Conditioning

Team 10 Min Airdyne (Calories)

In teams of 2-4 accumulate as many calories as possible switching every 30 seconds.
*Record Total Cals + Bike Number + Number of Teammates

Cool Down

DB E.R. (2-3×10 @ 3010 Tempo *1 Min Rest)

Dumbbell Shoulder External Rotation
*WT: 2.5-12 lbs

Mobilize

Foam Roll Quads (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Chest Stretch (1 Min Each)