WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Banded Forward-Backwards Run: 3xGLap (Switch Every GLap)

PT/TMC/2s Pause Air Squat 2×10/10/5 (30s)

Strength/Power

Back Squat (5/5/3 Then 3/2/1/1 w/2s Pause)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause

*2-3 Min Rest

*ALL PRETTY – FULL DEPTH

*2s Pause at Bottom Position

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOTM

Min 1: 8 BB-Bent Over Rows @ 3010 Tempo (S-35/55, Rx-55/75, Rx+75+95+)

Min 2: 12 KBS (S-20/30, Rx-35/50, Rx+45+/60+)

Min 3: 30s Max Rep Wall Ball (S-AC MB Thruster, Rx-16/20)

*Record Total Wall Ball Reps

Cool Down

Partner Side Bridge Ladder (2×1-5 )

*1 Min Rest

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Each Side: 10 Movements Each)

Foam Roll Adductors (1 Min Each)

Wall Stretch (1+ Min Each)