WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

“You’ve Been Served” 3 Minutes (5 Frog Jump Penalty)

PT/Spider Lunge/Inchworm 2×10/10/5 (30s)

Strength/Power

Thruster (5@Bar, 5@50%, 3@60%,Then 3×8@60-65% or HBD WT)

*2 Min Rest

*IF Never Done – Suggested Start: S-35/55, Rx-55/75, Rx+65+/95+

*From Floor

Conditioning

Team 10-Minute Ski Erg (Distance)

In Teams of 2-4: Ski Max Distance Switching Every 30s

*Record Team Name + Meters

Cool Down

Hollow Hold (2-3x20s)

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Glutes (1 Min Each)

Static Scorpion Stretch (1 Min Each)