WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

KB Fig 8 + Air Squat Tabata @ 20/35 3 Minutes

Tuck Jump 3×5 (30s)

Strength/Power

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

*2-3 Min Rest

*ALL PRETTY

*Any Grip

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Power Snatch (S-35/55, Rx-65/95, Rx+85+/115+)

Bar Beast Crawl (S-Empty Bar, Rx-Standard Bumper) – MAX Reps

Glute Bridge

4 Rounds – Record Total Bar Beast Crawls

Cool Down

DB Hammer Curls (2-3×10 @ 8+/15+ *1 Min Rest)

Mobilize

Lax Ball QL Smash

Foam Roll Glutes

Forearm Chest Opener