WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner 5 Air Squat + Glap Sprint 3x with Partner Rest

McKenzie Press-Up/Iron Cross Kick/Vertical Jump 2×10/10/5 (30s)

Strength/Power

Thruster (Work up to 1RM)

5@Bar, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@95-100%, if applicable 1@100-105%

*1-3 Min Rest

*From The Floor – FULL ROM *20 Minutes

Conditioning

Team Sled Pull (AMRAP – Reps)

Team 10-Min Sled Pull

Max Glaps – Switching Every Glap (Teams of 2-4)

S-45/70, Rx-70/90, Rx+90+/135+

*Record Total Gym Laps

Cool Down

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

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)