WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Inverted KB Carry 3 Minutes @ 10+/20+ (Partner Rest)

DB Complex: Curl/Bent-Over Row/Thruster 2x8e @ 10+/15+ (60s)

Strength/Power

BB Dead Row ( 3@Bar, Then 4×5@HBD WT *90-120s Rest)

1 Rep = RDL + RDL/Bent-Row
*Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

8 OHS (S-PVC to 35/45, Rx-45/65, Rx+65+/95+)

50 DU’s (S-150 Singles)

Record Total Rds + Reps (3 Singles = 1 Rep)

Cool Down

Plank Rope Pulls ( 3-4xGLe *Rest A.N.)

In plank position pull weighted rope hand over hand
*Suggested WTs: S-30/40, Rx-40+/60+

Mobilize

Lax Ball Front Shoulder Smash

Lateral Highway

Wall Stretch