WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner MB Toss 3 Min @ 16/20

McKenzie Press Up/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Front Squat (5/5/3/2/1/1 Then 1-3 Sets to Find 1RM)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM

*2-3 Min Rest

*ALL PRETTY – FULL DEPTH

*Record Heaviest Completed 1

*20 Minute Timer

Conditioning

Metcon (Time)

2 RFT

12 Push-Press (S-35-55/55-75, Rx-65/95, Rx+80/115)

12 Pull-Up (S-Jumping/Ring Row, Rx-Chin/C2B, Rx-6 MU)

50 DUBS (S-150 Singles)

*Record Time (Possible Stagger Start)

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)