WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner SB Bounce Relay 3 Min

PVC Halo/Frog Jump/Supermans 2x8e/8/8 (30s)

Strength/Power

Floor Press (Strength Ladder 6-1)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT

*1-3 Min Rest

*ALL PRETTY

*Use A Spotter!

Conditioning

Metcon (AMRAP – Reps)

1-Minute Stations

Station 1: Farmer Carry (S-20/30, Rx-35+/50+) – Max Glengths

Station 2: MB Transfer (S-AC, Rx-16/20) – Max Glengths

Station 3: Glute Bridge

*3 Rounds – No Rest Between Rds

*Record Total Glengths

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 14/16 *1 Min Rest)

Mobilize

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

Kneeling Forearm Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)