WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

Partner Bear Crawl + Sprint 3xGL (Partner Rest)

Forward-Backward Arm Circle/Air Squat/Push+ 3x10e (30s)

Strength/Power

Push Press (8/5/3 Then 4×5@65-75% or HBD WT *90-120s Rest)

8@Bar, 5@50%, 3@60%

ALL PRETTY

Conditioning

Metcon (Time)

Triplet

2-5 Rope Climbs (S-Feet on Ground Variations)

400m Outside OR 20 Gym Lengths (Run)

Beast Hold

3 Rounds – 2 Minute Rest

Record Total Run Time

Cool Down

Partner Kneeling Oblique Toss (2-3x10e @ 10-14/14-16 (Partner Rest))

Cool Down

Foam Adductors

Standing Straddle

Athlete’s Choice