WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner MB Transfer 3 Minutes @ 16/20

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Thruster (Pause Thrusters)

5@Bar, 5@50%, 3@60%, Then 3×3@70-80% or HBD WT w/ 2s Pause

*2 Min Rest

*Use Appropriate WT for Position Focus w/ FULL ROM

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOM

Min 1: 10 Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

Min 2: 10 Sumo DL (S-AC, Rx-95/135, Rx+135+/185+)

Min 3: 30s Lateral Hop (MAX Reps)

*Record Reps

Cool Down

DB Lateral Raise (2-3×10 @ 2.5-12 lbs )

Single Arm
*1 Min Rest

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Standing Calf Stretch (1 Min Each)