WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Spider Lunge + Sprint 3 Minutes

PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s)

Conditioning

TD WOD Prep (12-18 Minutes)

Talk: Standards/Strategy

Do: Movement Prep Then 250m Row + 3 Rounds of 1/2/3 at Moderate Pace

Mary Meets the Erg (AMRAP – Rounds and Reps)

5-Min AMRAPs

Cash In: 500m Row/Ski

MAX

5 HSPU (SO1-Inchworm Walks, SO2-HRPU, Rx-HSPU)

10 Alt Pistols (S-Alt Lunge, Rx-Alt Pistol)

15 Pull-Ups (S-Ring Row/Kip, Rx-Chin)

3 Rounds – 3 Min Rest – Rollover Rounds

Record Total Rds + Reps

Cool Down

DB E.R. (2x10e @ 2010 Tempo)

Dumbbell Shoulder External Rotation
*1 Min Rest

*WT: 2.5-12 lbs

Mobilize

Lax Ball Lying Trap Smash (2 Each/8 Movments)

Chest Stretch (1 Min Each)

Figure 4 Stretch (1 Min Each)