WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes @ 16/20

PT/SL Glute Bridge/Basic Kip 2×15/10e/10 (30s)

Strength/Power

Weighted Step-ups (5e@BW, 5e@LT WT, Then 3x6e@HBD WT)

*1-1.5 Min Rest

*KB/DB In Rack Position

*Suggested Start: S-BW, Rx-15/25, Rx+25/35

*IF YOU ARE DOING THE CF OPEN – GO LIGHT!

Conditioning

Metcon (Weight)

Triplet w/ Rest

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

15 Air Squats (to appropiate Ball HT)

1 GLap Sled Pull (S-45/70, Rx-70/90, Rx+90/135)

*4 Rounds – 1-1.5 Min Rest Between Rds

*Record Heaviest Sled WT

Cool Down

Partner SA Farmer Carry (5-7 Minutes)

*Partner Rest

*Suggested WT: 35+/50+

*Switch Every Glap

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lateral High Stretch (1 Min Each)