WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Dyna Hop + MB Transfer 3xGLap @ 16/20 (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@65%, Then 3×3@70-75% w/2s Pause )

*or HBD WT

*2-3 Min Rest

*ALL PRETTY – FULL DEPTH –

EVERYONE Start at 70%

Conditioning

Metcon (AMRAP – Reps)

10-Min AMRAP

5 Strict Pull-Up (S-10s Dead Hang/5010 Ring Row, Rx-Chin/C2B, Rx+MU)

9 Burpee Bar Hops (S-Step Over)

13 KBS (S-20/35, Rx-35+/50+)

17 Wall Balls (S-AC MB Thruster, Rx-16/20)

*Record Total Reps (44 Reps/Round)

Cool Down

Side Bridges (2-3x10e @ 2010 Tempo )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Pigeon Pose (1 Min Each)