WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Broad Jump + Sprint: 2xGLap (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

BB Complex: Power Shrug + Power Clean + Push Press 2x3e @ Bar (60s)

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
AC Options: Bar-85/125 (Wt Should Be Less Than 75% of 1RM C&J 125/180)

*WT Chosen Should Keep WOD under 8 Minutes

Metcon (No Measure)

Accessory Triplet

10e DB E.R. (2.5-12 lbs)

20 Alt Lateral Lunges @ BW

30s Each Side Plank

*2-3 Rounds – Rest 1-1.5 Min

Cool Down

DB Tricep Kickback (2-3x10e @ 5+/10+ )

*1 Min Rest

*2010 Tempo

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Pigeon Pose (1 Min Each)