WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

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

PT/Lat Lunge/Burpee2x10/5e/5 (30s)

Strength/Power

Strict Press (Complex: Strict Press/Push Press/Split Jerk)

Strict Overhead Press
3e@Bar or LT WT, 2e@50%, Then 3×3/2/1 @60-75%

*Base #’s on Strict Press

*Unbroken Sets

Conditioning

Metcon (Weight)

Triplet

5 Strict Pull-Ups (S-Jumping 3s Negative/5010 Ring Row, Rx-Chin/C2B, Rx+MU)

1 Glap HEAVY High/Low Sled Push (S- , Rx- , Rx+ )

60s Low Plank (S-30-45s)

*3 Rounds – Rest 2 Minutes Between Rounds

*GLe Push Unbroken – Record Heaviest Sled Push WT

Cool Down

Banded Tricep Push Downs (2-3×15 @ HBD Band )

*1 Min Rest

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1 Min Each)