WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner SA OH MB Carry @ 8+/15+ 3xGLap (Partner Rest)

PT/OHS/Pull Plus 2x10e (30s)

Strength/Power

Behind the Neck Push Press (5@Bar, 5@50%, Then 3×3+10s OH Hold @60-70% or HBD )

*90-120s Rest

*ALL PRETTY

*Braced w/ Active Shoulders on Hold

Conditioning

Metcon (Time)

For Time

21 T2B (S-HKR)

200m Plate Zercher Carry 25/45

15 T2B

200m Plate Zercher Carry 25/45

9 T2B

400m Run

Record Time

**Zercher Carry Is a WALK – it can be a fast walk, but NO RUNNING with the Plate**

Cool Down

Wall Sit (Accumulate 2 Total Minutes *Rest A.N.)

Hips parallel to the ground and feet positioned under knees

Mobilize

Lax Ball Front Shoulder Smash

Foam Roll Calves

Pigeon Pose