WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Stiff-Legged Bear Crawl + Lateral Shuffle 2xGLap (Partner Rest)

PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s)

Strength/Power

BB Lateral Lunges (5e@Bar/PVC, 3e@LT WT, Then 3x5e@HBD WT )

*90-120s Rest

*Alternating – Toes Forward

*Suggested Start WT: S-Bar, Rx-55/75, Rx+65/95

Conditioning

Metcon (Time)

For Time

10 DL (S-AC to 95/115, Rx-105/155, Rx+155+/225+

30 DUBs (S-90 Singles)

8 DL

30 DUBs

6 DL

30 DUBs

4 DL

20 DUBS

*Record Time

(Partner w/ Possible Two Heats in Large Classes)

Cool Down

Partner Side Bridge Ladder ( 2-3×1-5 *1 Min Rest)

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Forearm Chest Opener (1 Min Each)