WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s)

KB Ribbon/TMC/Vertical Jump 2×10/10/5 (30s)

Strength/Power

Power Snatch (3@Bar, 2@50% Then 4×3@60-70% 1RM Snatch or HBD WT)

*1-3 Minute Rest

*ALL PRETTY

*Form Focus

Conditioning

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

10 Push-Ups (S-Knee/Elevated, Rx- C2F)

15 Air Squats

Record Total Rds + Reps

Mobilize

Mandatory:

Foam Roll Lats

Forearm Chest Opener

Wall Stretch