WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Strength/Power

Snatch Balance (5@Bar, 4@50%, 3@65%, Then 2@75%, 1@85%, 1@95%)

*or HBD WT

*ALL PRETTY

*90-120s Rest

Conditioning

FreeStyle Fran (Time)

Freestyle Fran

45 Reps Of Each For Time

Thrusters (S-AC, Rx-65/95)

Pull-Up (S-Jumping/Ring Row, Rx-Chin)

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Record Time + Rep Scheme

Cool Down

BB Skull Crusher (3×10-12@3010 Tempo )

*S-Single DB 15-25 lbs, Rx-35+/45+

*1 Min Rest

Mobilize

Foam Roll Adductors

Wall Stretch

Triceps Stretch