WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Jumping Ball Slam Ladder 2×1-5 at 14+16+ (60s)

PT/TMC/Air Squat 2×10/10/10 (No Rest)

Strength/Power

Thruster (Strength Ladder From Floor )

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ If Applicable

*1-2 Min Rest

*ALL PRETTY – Max 2 Sets Above Previous 1RM

(15 Minutes)

Conditioning

Metcon (Time)

3 RFT

10 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B)

10 Box Jump Overs (S-AC Step Over, Rx-20/24)

10 Alt DB Snatches (S-AC, Rx-20/35, Rx+40+/55+)

*Record Time

Cool Down

Standing Shoulder ER (2-3x10e @ BW-5 lbs )

*1 Min Rest

*Against Wall

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Static Bent-Knee Iron Cross (1 Min Each)