WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Squat Walk: 2xGLap (Partner Rest)

PVC Halo/SL Glute Bridge/Wall Squat 2x5e/10e/5 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

*2 Min Rest

*ALL PRETTY – FULL DEPTH – BE HONEST

Conditioning

Metcon (Weight)

10-Minute EMOTM

Min 1: Bar Facing Burpees (S-6, Rx-8, Rx+10)

Min 2: Power Snatch (5/4/3/2/1 Reps)

*Each Snatch Set Decreases by 1 Rep – WTs Can Increase

*Record Set of 1 Power Snatch WT

Cool Down

T2B/HKR (30-50 Reps)

*1 Min Rest

*Break Up Sets As Needed

Mobilize

Banded Lateral Highway (1 Min Each)

Lax Ball Shoulder Ext Rotator Smash (1 Min Each)

Wall Stretch (1 Min Each)