WOD Wednesday CrossFit | BluPrint Fitness
Call Us: (352) 256-7166

WOD Wednesday CrossFit


WOD Wednesday CrossFit

Bluprint Fitness – CrossFit


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)


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

[email protected], [email protected]%, [email protected]% Then 3×[email protected]% + 5 Explosive Chest Passes

*Ball Weight: 14/16

*1.5-3 Minute Rest


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)


Foam Roll Glutes

Kneeling Hip Flexor Stretch

Pigeon Stretch

Leave a Reply