WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes 16/20

KB Ribbon/Lateral Lunge/Pull Plus @ 20+/30+ 2×10/5e/10 (30s)

Skill Practice

Rope Climb (12-15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

*Each Step Should Be 80% Mastered B4 Moving On

*Rest A.N.

Conditioning

Metcon (AMRAP – Reps)

10 Minute Team Sled Pull (AMRAP)

As a Team (2-4 Athletes) – Pull Sled As Many Gym Laps As Possible

S-25/45, Rx-45/70, Rx+70+/90+

Record Team Name + Gym Laps

Cool Down

Partner SA Vert BB Carry (3xGLap *Partner Rest)

Carry BB Vertically with 90 Degree Bend at the Elbow

Mobilize

Foam Roll Glutes (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)