WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Banded Bear Crawl 2xGLap (Switch Every Glap)

PT/Spider Lunge/SA OHS 2×10/8/6e @ BW-30lbs (30s)

Strength/Power

Overhead Squat (3×1+5s OH Hold)

5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1+5s OH Hold@80-90% or HBD WT

*2-3 Min Rest

*OFF Rack – Stay Braced

Conditioning

Metcon (AMRAP – Reps)

1 Minute Stations (AMRAP)

Station 1: Rope Climb (S-Ft On Ground + Jumping Rope Pull-Up, Rx-Traditional Rope Climb) – Max Reps

Station 2: Sky Dive Hold

Station 3: Wall Ball Shots (S-MB Thruster 16/20, Rx-16/20 to 9’&10′ Target) – Max Reps

Station 4: Wall Sit

*2 Rounds

*1 Min Rest Between Each Station

*Record Total Reps

Cool Down

Banded Tricep Push Downs (2-3x20s @ HBD Band )

*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)