WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Dyna Hoops 3 Minutes @ 14+/20

PVC Series: PT/SL Glute Bridge/Wall Squat 2×10/5e/5 (30s)

Strength/Power

Snatch + Hang Snatch (2+1@Bar, 2+1@50%, 1+1@60% Then 3×1+1@65-75% 1RM)

2+1@Bar, 2+1@50%, 1+1@60%, Then 3×1+1@65-75% of 1RM Snatch or HBD WT

*90s Rest

*ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOTM

Min 1: 5 OHS (S-PVC to 35/55, Rx-65+/95+)

Min 2: 30s Ball Slam Bar Hop (14+/20) – MAX Reps

Min 3: 30s Side Plank (15s Each Side)

Record Total Ball Slam Bar Hops

Cool Down

Rope Whips (2-3x30s *1 Min Rest)

Mobilize

Foam Roll Adductors

Static Scorpion Stretch

Wall Stretch