WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

PT/OHS/SOTS 2x10e (30s)

Strength/Power

Hang Power Snatch (5@Bar, 5@50%, 3@60% Then 4×3@65-75% of Snatch)

*Or HBD

*ALL PRETTY – Unbroken Reps

Conditioning

Metcon (Time)

3RFT

50 DU’s (S-150 Singles)

20 Back Loaded Lunges (S-BW to 35/45, Rx-55/75, Rx+65+/95+)

15 Burpee Bar Hops (S-Step Over)

Record Time

**50 Burpee Penalty For Putting WT Up Early**

Cool Down

Plank Complex (2-3x20s Each Position *1 Min Rest)

L-Side/Low/R-Side

Mobilize

Lax Ball Trap Smash

Chest Stretch

Wall Stretch