WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner KB Transfer 3 Minutes @20/35

PVC Series: PT/OHS/Strict Press 2x10e (30s)

Strength/Power

Clean and Jerk (3@Bar, 3@50%, 2@60% Then 3×2+15s OH Hold @70-75%)

*ALL PRETTY

*1-3 Min Rest

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Airdyne (Max Cals)

KB Rack Hold (20+/35+)

Burpee (Max Reps)

Glute Bridge

3 Rounds – Record Total Reps

Cool Down

DB E.R. (2-3x10e 5-12 lbs *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Lax Ball Front Shoulder Smash

Chest Stretch

Wall Stretch