WOD Friday CrossFit – BluPrint Fitness
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WOD Friday CrossFit

16
Dec

WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Min @ 16/20

McKenzie Press-Up/PVC Hinge/Wall Squat 2×10/10/5 (30s)

Strength/Power

Bent Over Row (5@Bar, 5@HBD WT, Then 3×8 @HBD WT w/3010 Tempo)

*Suggested WT: S-35/45, Rx-55/75, Rx+65+/95+

*Chase Each Set 8 Explosive Chest Passes (14+/16+)

*1.5-2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

3-Minute AMRAPs

500m Row

Max DUBS with Remaining Time (S-Singles)

*3 Rounds – 2 Minutes Rest Betweens Rds

*Record Total Reps

Cool Down

Plate Zercher Carry (2-3×3 Glaps @ 25/45 *1 Min Rest)

Elbows at 90 Degrees with Plate Resting on Forearms

Mobilize

Lax Ball Trap Smash (10 Movement/2 Spots Each Side)

Foam Roll IT Bands (1 Min Each)

Calf Stretch (1 Min Each)

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