WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

PT/Air Squat/Basic Kip 2x10e (30s)

BB Complex: Power Clean + FS + Strict Press 2x3e @ Bar (30s)

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Thruster (S-AC, Rx-65/95)

Pull-Up (S-Jumping/3010 Ring Row, Rx-Chin)

Metcon (Weight)

Accessory Triplet

8 DB Reverse Flys (S-3010 BW, Rx-10/15, Rx+15+/20+)

8e Side Bridge

30s Glute Bridge

*3 Rounds – Rest 1 Min Between Rounds

*Pick Appropriate DB WT

Cool Down

KB Skull Crusher (2-3×12 @ 15+/25+)

Supine KB Triceps Extension
*1 Min Rest

*3010 Tempo

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1 Min Each)