WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner 3 Frog Jump + GLap Sprint Relay 3 Minutes (Partner Rest)

PT/Lateral Lunge/3s Pause Squat 2×10/10/5 (No Rest)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@85% )

*5 Rep Limit

*1-3 Min Rest

*ALL PRETTY – Full ROM

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOTM

Min 1: 2 C&J (Full Clean)

Min 2: 30s Beast Bar Crawls (Max Reps)

*WT Can Increase On C&J WT *Suggested WT: S-AC to 55/75, Rx-95/135, Rx+125+/185+

*Record Total Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 14/16 )

*1 Min Rest

Mobilize

Lax Ball VMO Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)