WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Lateral Shuffle 2xGLap (Partner Rest)

PT/Inchworm/3s Pause Squat 2×10/5/5 (30s)

Strength/Power

Back Squat (Work up to 1RM)

8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+

*1-3 Min Rest

*ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM

Conditioning

Metcon (No Measure)

3 Rounds NOT For Time

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

10 Push-Press (S-AC to 55/85, Rx-65/95, Rx+95/135)

400m Run

*Get It Done – No Measure

Cool Down

Hollow Rock (2-3x20s )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)