WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Row/Run/Ride

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PT/Air Squat/Push Plus 2×15/10/5 (30s)

TEST

Push-Up (C2F) (1 ME Attempt: S-Elevated, Rx-C2F)

Chest-to-Floor push-up with tension kept the entire time.
*Warm-Up w/ 1-5 Reps of Push-Up Variation

Conditioning

Metcon (AMRAP – Reps)

12-Minute AMRAP

0-1 Min:TGU (S-BW to AC, Rx-20/30, Rx+35+/50+)

1-2 Min: Row/Ride/Ski (Max Cals)

2-4 Min: TGU

4-6 Min: Row/Ride/Ski

6-9 Min: TGU

9-12 Min: Row/Ride/Ski

*Record Total Reps

Cool Down

Pilates Sit-Up (2-3×10 )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Foam Roll Quads (1 Min Each)