WOD Wednesday CrossFit – BluPrint Fitness
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WOD Wednesday CrossFit

12
Apr

WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

“You’ve Been Served” 5-Minutes w/ 5 Burpee Score

PVC Halo/Air Squat/Glute Bridge 2x5e/10/15s (30s)

Strength/Power

Snatch Grip Deadlift (5@Bar, 5@50%, 3@65%, Then 4×3@75-85% or HBD WT )

*90-120s Rest

*Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+

Conditioning

Metcon (Time)

4RFT

200m Run

15 Squat Thrust

10 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B)

5 Push Press (S-35/55, Rx-65/95, Rx-85+/115+)

Record Time

Cool Down

SB Plank Names (2-3x30s *1min Rest)

Each Athlete Spells Name w/ Forearms On SB (Circle Variation)

Mobilize

Lax Ball Trap Smash

Chest Stretch

Wall Stretch

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