WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Banded Lateral Shuffle: 3xGLap (Partner Rest)

McKenzie Press-Up/TMC/Iron Cross Kick 2×10/10/10 (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT)

*1.5-3 Min Rest

*ALL PRETTY – Unbroken Sets

Double Overhand No Hook Grip

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Min AMRAP

5 Strict Press (S-35/55, Rx-55/75, Rx+75+/105+)

10 Total Back Loaded Alt Lunges (Same As Strict Press WT)

20 Ball Slam Bar Hops (S-AC w/ Step Over, Rx-16/20)

*Record Total Rds + Reps

Cool Down

Partner SA Farmer Carry ( 3-5 Minutes @ 30+/50+)

*Switch Every GLap

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1 Min Each)