WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Burpee Ladder: 2×1-5 (30s)

PT/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3+@80% )

*1.5-2 Min Rest

*ALL PRETTY – Use Appropriate WT for Full ROM

*Follow YOUR Numbers (15 Minutes)

Conditioning

Team Sled Pull (AMRAP – Reps)

Team 10-Min Sled Pull

Max Glaps – Switching Every Glap (Teams of 2-4)

S-45/70, Rx-70/90, Rx+90+/135+

*Record Total Gym Laps

Cool Down

PVC Prone Press (2-3×10 @ PVC-5 lbs )

*1 Min Rest

Mobilize

Foam Roll Quads (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)

Chest Stretch (1 Min Each)