WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Team Plate Race x 2 Glaps (2 Teams)

KB Complex: Ribbon/Goblet Squat/Good Morning 2×10/10/10@ 20+/30+ (30-60s)

Strength/Power

Deadlift (5/5/3 Then 3/3/2/1)

5@Bar, 5@50%, 3@65%, Then 3@75%, 3@80%, 2@85%, 1@90% or HBD WT

*2-3 Min Rest

*ALL PRETTY – Unbroken Sets

Conditioning

Metcon (AMRAP – Reps)

Team 10-Minute Sled Pull

Forward/Backwards Sled Pull – Switching Every Glap

*S-45/60, Rx-60/90, Rx+80+/115+

*Record Total Team Gym Laps

*Teams of 2-4

Cool Down

Parallette Tuck Hold ( 2-3x20s *1 Min Rest)

S: SL L-Sit
Parallette L-Sit/Tuck Hold:

Pick Variation & Accumulate 20s Each Set

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1+ Min Each)