WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Banded Bear Crawl 2xGLap (Partner Rest)

Scorpion Kick/Iron Cross Kick/Broad Jump 2×10/10/5 (30s)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT )

*2-3 Min Rest

*ALL PRETTY – Unbroken Sets

Conditioning

Metcon (Time)

3 Rounds

8 Push-Ups (S-Elevated, Rx-C2F, Rx+Dip)

250m Row Sprint (Max Effort)

30s BB Rack Hold (S-55/75, Rx-75/115, Rx+95+/135+)

*2 Min Rest Between Rounds

*Record Total Row Time

Cool Down

DB Hammer Curls (2-3×12 @ 8+/15+)

*1 Min Rest

*2010 Tempo

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Lats (1 Min Each)

Pigeon Pose (1+ Min Each)