WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Sprint Relay 3 Minutes

KB Complex: Ribbon/Fig 8/Goblet Squat 2x30s Each @ 20/30 (No Rest)

Strength/Power

Close-Grip Bench Press (8/5/3 Then 3×5 + 5 Explosive Chest Passes )

8@Bar, 5@50%, 3@60% Then 3×5@70-80% + 5 Explosive Chest Passes

*Ball Weight: 14/16

*1.5-3 Minute Rest

Conditioning

Test Options

Option 1: 1-Mile Run (Record Time)

Option 2: 10-Minute Airdyne (Record Cals)

Option 3: 2K Row (Record Time)

1: 1-Mile Run (Time)

Max Effort 1-Mile Run

2: 10-Minute Airdyne (Calories)

10 minutes to rack up as many calories as possible on the Airdyne.

3: 2k Row (Time)

Max Effort 2k Row

Cool Down

Parallette Pull Through (2-3×8-10 *1 Min Rest)

Mobilize

Foam Roll Glutes

Kneeling Hip Flexor Stretch

Pigeon Stretch