WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Crab Walk + Bear Crawl 2xGLap (Partner Rest)

PT/OHS/SOTS 2x10e (30s)

Strength/Power

Overhead Squat (Behind The Neck Push Jerk)

5@Bar, 3@50%, 3@60%, Then 4×1@70-80% or HBD WT

*1.5-2 Min Rest

*OFF Rack – Base #’s Off OHS WT

Behind The Neck Jerk

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOM

Min 1: 10 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135)

Min 2: 10 KBS (S-20/30, Rx-35+/50+)

Min 3: 30s MAX T2B (S-HKR/Sit-Up, Rx-T2B)

*Record Total Reps

Cool Down

3-Part Plank (2-3x20s/20s/20s)

L-Side Plank/Low Plank/R-Side Plank
*1 Min Rest

*Switch Every 20s

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)