WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

PT/Air Squat/Hand Stand Hold 2×10/10/15s (S-High Plank)

Broad Jumps 2xGL (Walk Back)

SL Glute Bridge 2x5e (No Rest)

Strength/Power

Deadlift (8/5/3 Then 5/5/3/3+ *90-120s Rest)

8@Bar, 5@50%, 3@60% Then 5@65, 5@70, 3@75, 3+@80%

**Max 8 Reps on Plus Set

Conditioning

Metcon (Time)

4 RFT

3 Wall Walk (S-20 Plank Tap-Outs)

6 Hang Power Snatch (S-35/55, Rx-55/75, Rx-65+/95+)

9 T2B (S-HKR)

12 Air Squats (To Appropriate Ball Height)

Record Time

Cool Down

DB E.R. (2-3x10e (2.5-15 lbs) *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch