WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner MB Transfer 3 Minutes @ 16/20

KB Ribbon/KB Goblet Squat/Basic Kip 2×10/10/10 @ 20/30 (30s)

Strength/Power

Thruster (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT)

*2 Min Rest

*Suggested Wtd Sets: 75/80/80-85%

*Based off 1RM Thruster

Conditioning

Metcon (AMRAP – Reps)

8-Minute AMRAP

Pull-Up (S-Jumping/Ring Row, Rx-Chin/C2B, Rx+MU) – Ascending by 2’s

4 TGU (S-BW to AC, Rx-20/30, Rx+35+/50+)

*Record Total Reps

Cool Down

Partner Plank Tap-out Ladder (2-3×2-10 )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Forearm Chest Opener (1 Min Each)