WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Bear Crawl + Crab Walk 2xGLap (Partner Rest)

PT/McKenzie Press-Up/Wall Squat 2×10/10/5 (30s)

Conditioning

1: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
(Opt 1-BW to 55/75, Opt 2-75/115, Rx-105/155)

*Push Jerk & Grip Are Limited Factors – Plan Accordingly

2: Metcon (No Measure)

Partner 200m Relay

As a team, accumulate 1200m of running switching every 200m

Casual Pace

Cool Down

Low Plank ( 2-3×30-45s *1 Min Rest)

Mobilize

Lax Ball QL Smash

Forearm Chest Opener

Pigeon Pose