WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Bear Crawl + Sprint 3xGLap (Partner Rest)

PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (No Rest)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@65-70% w/ 3010 Tempo)

*Chase Each Work Set w/ 8e SA DB Row @ HBD WT (20+/35+)

*Rest 90-120s

Conditioning

Metcon (Time)

Triplet

1 Gle Sled Curl (S-15/25, Rx-25/35, Rx+35+/45+)

600m Run

45s High Plank

3 Rounds – Rest 2 Minutes Between Rounds

Record Total Run Time

Cool Down

Ring Tri-Ext (2-3×10 @ 3010 Tempo *1 Min Rest)

Tricep extension using rings or a TRX strap in the prone position.

Mobilize

Lax Ball Trap Smash

Triceps Stretch

Kneeling Hip Flexor Stretch