WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Goblet Lunge + KB Transfer: 2xGLap @ BW-30/50 (Partner Rest)

KB Ribbon/TMC/Burpee Broad Jump 2×10/10/3 (30s)

Skill Practice

Rope Climb (12-15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On

*Rest A.N.

Conditioning

Metcon (Time)

3 RFT

8 Squat Cleans (S-AC, Rx-65/95, Rx+95+/155+)

10 Box Jump (S-AC, Rx-20/24, Rx+24/30)

12 Bar Facing Burpees

*Record Time

Cool Down

Strict Mt. Climber (2-3x20s)

*1 Min Rest

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Pigeon Pose (1 Min Each)