WOD Friday CrossFit – BluPrint Fitness
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WOD Friday CrossFit

30
Dec

WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Bear Crawl + MB Transfer 2xGLap @ 16/20 (Partner Rest)

KB Complex: RW/Ribbon/Goblet Squat/OH Hold 2x8e/15s @ 20+/30+ (30s)

Strength/Power

Turkish Get Up (Take 10-12 Minutes to Find 1RM KB TGU)

Start w/ 3e @ BW, Then Sets of 1e @ Increasing WT

*Rest 90-120s Between Sets

Conditioning

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
*Coach’s Choice: S-BW to 55/75, Rx-65/95

Mobilize

Lax Ball Shoulder I/R Smash (1 Min Each)

Foam Roll Quads (1+ Min Each)

Wall Stretch (1+ Min Each)

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