WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

SB Bounce Relay 3 Minutes (Teams of 2-3)

KB Complex: RW, Ribbon, OH Craddle Hold 2x10e/10/20s @ 25/35 (30s)

Strength/Power

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

*2 Min Rest

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

Conditioning

Metcon (Time)

3RFT

3 Push Press (S-35/55, Rx-65/95, Rx+95/135)

6 Front Squat (Same As Push Press)

12 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

400m Run (10 Gym Laps)

Record Time

Cool Down

Parallette Tuck Hold (2-3×20-30s *1 Min Rest)

S: SL L-Sit

Mobilize

Foam Roll IT Bands

Wall Stretch

Lateral Highway Stretch