WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Bear Crawl + MB Transfer 3xGLaps @ 16/20

PT/Reverse Lunge/Push-Up 2×15/10/5 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% )

*Or HBD WT

*1.5-3 Min Rest

*Record Plus Set In Wodify

*ALL PRETTY

Conditioning

Metcon (Time)

3RFT

10 DL (S-65/95, Rx-115/155, Rx+155+/225+)

10 Burpee Bar Hops (S-Step Over)

10 GLength MB Transfer (S-AC, Rx-16/20)

Record Time

Cool Down

KB Skull Crusher ( 2-3×12 @ 15+/25+ )

Supine KB Triceps Extension
*1 Min Rest

* 3010 Tempo

Mobilize

Lax Ball Trap Smash (10 Movement/2 Spots Each Side)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1+ Min Each)