WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

“You’ve Been Served” 2 Minutes (5 Burpee Penalty)

McKenzie Press Up/Iron Cross Kick/Goblet Squat 2×10/10/10 @ 20+30+ (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%Then 5@70%, 3@75%, 2@80%, 1@85%)

*2-3 Min Rest

*FULL ROM – Use MB If Necessary – From Rack

Conditioning

Metcon (Time)

For Time

3 Rounds of

10 Power Cleans (S-AC to 75/115, Rx-95/135, Rx+125+/185+)

50 DUBS (S-100 Singles)

Cash Out: 800m Run

*Record Time

Cool Down

Side Plank (2-3x30s Each Side )

*1 Min Rest

Mobilize

Foam Roll Calves (1 Min Each)

Foam Roll Ant Tibs (1 Min Each)

Static Scorpion Stretch (1 Min Each)