WOD Friday Open Gym

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

KB Complex: RW/Ribbon/Thruster 2x8e/8/8 @ 20+/30+ (30s)

Burpee 2×8 (30s)

Strength/Power

DB Bench Press (5@Light WT, 5@HBD WT, Then 3×10@HBD WT 3010 Tempo )

*90-120s Rest

*Suggested Start: S-15/25, Rx-25+/40+

Conditioning

Metcon (Time)

4 RFT

3 Rope Climbs (S-Feet On Floor Variation, Rx-Rope Climb, Rx+Legless)

400m Run

Record Time

Cool Down

Awkward Carry (400m)

Carry Object for Distance Suggested. Rest A.N.
Options: 30+ lbs Slosh Pipe/Box/2 MBs

Mobilize

Foam Roll Glutes (1 Min Each)

Forearm Chest Opener (30-45 Sec Each)

Wall Stretch (1 Min Each)