WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner MB Bear Crawl + Transfer 3xGLap @ 16/20 (Partner Rest)

PT/OHS/SOTS Press 2x10e (30s)

Strength/Power

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

*2010 Tempo

*2 Min Rest

*FULL ROM – Use MB If Necessary – From Rack

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Min AMRAP

5 Strict Pull-Up (S-3010 Ring Row, Rx-Chin, Rx+C2B)

10 Push Press (S-45/65, Rx-65/95, Rx+95/135)

200m MB Transfer (S-AC, Rx-16/20)

*Record Total Rds + Reps

Cool Down

Rolly Polly (2-3×6 )

Abdominal Exercise
*1 Min

Mobilize

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

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)