WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Walking KBS + KB Transfer: 2xGLap @ 20/30 (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick: 2×10/10/10 (No Rest)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT)

*ALL PRETTY – Unbroken Sets

*2-3 Min Rest

Conditioning

Metcon (AMRAP – Reps)

9-Min EMOTM

Minute 1: 4 TGU (S-BW to 10/15, Rx-20/30, Rx+30+/50+)

Minute 2: 10 Box Jump (S-AC, Rx-20/24, Rx+24/30)

Minute 3: 45s Squat Thrust Plate Hop (MAX REPS)

*Record Total Reps

Cool Down

BB Curls ( 2-3×10 @ 15+/35+ )

*1 Min Rest

*2010 Tempo

Mobilize

Foam Roll Lats (1 Min Each)

Lax/Golf Ball Plantar Fascia Smash (1+ Min Each)

Forearm Chest Opener (1 Min Each)