WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

KB Ribbon/Lateral Lunge/Vertical Jump 2×10/10/5 @ 20/35 (30s)

Strength/Power

Hang Power Clean (5@Bar, 5@50%, 2@60% Then 3×3@75-85% or HBD WT )

*1-2 Min Rest

*ALL PRETTY – Unbroken

Conditioning

Chasing 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

400m Run

15 Box Jumps (S-AC, Rx-20/24)

12 Shoulder-to-Overhead (S-35/65 to AC, Rx-75/115)

9 Toes-To-Bar (S-HKR)
Record Total Rds + Reps (100m=1 rep)

Mobilize

Lax Ball Trap Smash

Calf Stretch

Pigeon Pose