WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Locomotor Movements

PT/Frog Jump/Push-Up 2×10/10/5 (30s)

TEST

Option 1: 1 Mile Run (Time)

Option 2: 2K Row (Time)

Option 3: 7-Minute Burpee (Reps)

*Record Time or Reps

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

7 Minute Burpee (AMRAP – Reps)

Strength/Power

Barbell Complex (Hang Power Clean + Push Press + Back Squat)

HPC+PP+BS
6 Hang Power Clean

9 Push Press

12 Back Squat

*Suggested WT: S-45/65, Rx-65/95, Rx+95/135

*3-4 Rounds – Record Heaviest *Unbroken Set – 1 Min Rest

Cool Down

Banded Palof Press (2-3x10e @ HBD Band )

*1 Min Rest

Mobilize

Foam Roll: Calves-Run OR Rhomboids-Row/Burpee (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)