WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Burpee MB Toss 2 Minutes @ 16/20 (Groups of 2-4)

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

Strength/Power

Thruster (Squat Clean Thruster)

5@Bar, 5@50%, 3@60%,Then 3×3@70-80% or HBD WT

*2 Min Rest

*Based off 1RM Thruster

*From Floor Each Rep

Conditioning

Metcon (AMRAP – Reps)

10-Min EMOM

Min 1: 3 Snatch Grip DL (S-65/95, Rx-95/155, Rx+135+/205+)

Min 2: 30s Ball Slam Bar Hop (S-AC, Rx-16/20) – MAX Reps

*WT Can Increase – Record Total Ball Slam Reps

Cool Down

4-Part Shoulder Series (2-3x5e @ BW-5lbs )

Retract – Row – External Rotation – Press
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)