WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Dyna Hoops 2 Min @ 14+/16+

PT/Air Squat/Push-Up 2×15/10/5 (30s)

Strength/Power

Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@65-75% or HBD WT )

*1.5-2 Min Rest

*USE APPROPRIATE WT – Speed/Form Focus

Conditioning

Metcon (Time)

3 RFT

15 Burpee Bar Hops

10 KBS (S-AC to 20/30, Rx-35/50, Rx+45+/60+)

5e Front Rack Split Squat (S-BW to 35/55, Rx-55/75, Rx+65+/95+)

Cash Out: 400m Run

*Record Time

Cool Down

DB E.R. ( 2-3x10e @ 2.5-12 lbs )

Dumbbell Shoulder External Rotation
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Wall Stretch (1+ Min Each)