WOD Wednesday CrossFit - BluPrint Fitness
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WOD Wednesday CrossFit


WOD Wednesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min run/row/ride

Partner Carioca 3 Minutes

McKenzie Press-Up/SL Glute Bridge/Frog Jump 2×10/10e/10 (No Rest)


Standing Broad Jump (3 Attempts for MAX Distance *1-2 Min Rest)

Foot Measure on the Heel

Record Best Jump in Inches as Reps
*2 Warm-Up Jumps

*Foot Measure on the Heel


Metcon (AMRAP – Reps)

10-Minute EMOTM

Minute 1: 5 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+)

Minute 2: 30s Ball Slam Bar Hop (S-Step Over) – Max Reps

Record Total Ball Slam Reps

Cool Down

Team Slosh Pipe Hold (5-8 Min)

*Overhead Hold

*Switch A.N.


Lax Ball QL Smash (1 Min Each)

Lying Fig 4 Stretch (1 Min Each)

Triceps Stretch (1 Min Each)

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