WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes (Gradual Speed Increase)

Mckenzie Press Up/Scorpion Kick/Lateral Lunge 2×10 (30s)

Strength/Power

Barbell Lunge (4×16 @ HBD WT *90s Rest)

Back Loaded Barbell Lunge
*Walking Lunge

*Suggested Start: S-BW-Bar, Rx-65/95, Rx+95/135

Conditioning

Metcon (Time)

21-15-9 For Time

Box Jump (Athlete’s Choice, Rx-20/24, Rx+24/30)

Push Press (AC-35/55, Rx-65/95, Rx+85/135)

Record Time

Cool Down

Partner Awkward Carry (400m)

Type the details of the weightlifting
Options: 2 MB/Large Box/30+ lbs Slosh Pipe

Switch A.N.

Mobilize

Foam Calves

Wall Stretch

Forearm Chest Opener