WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes @ 16/20 lbs

DB Complex: Ribbon/Alt Rev Lunge/OH Hold 2×10/10/20s @15+/20+ (30s)

Strength/Power

Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT)

*1.5-2 Min Rest

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

*3010 Tempo

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOTM

Min 1: 200m Run

Min 2: 8 Dips (S-8 Box Dips +10s Hold, Rx-Steel, Rx+Ring)

Min 3: 30s Max DUBS (S-Max Singles)

*Record Total Reps

Cool Down

Plank Rope Pulls (2-4xGLength @ 30+ lbs)

In plank position pull weighted rope hand over hand
*1 Min Rest

*Stay In Good Plank Form

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Each Side: 10 Movements)

Lax Ball Medial Calf Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)