WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Speed Ladder Drills: 2xSingle High Knee/2in2out Jump/Icky

PT/Spider Lunge/Basic Kip 2×10/10/10 (30s)

Conditioning

TD WOD Prep (12-18 Minutes)

Talk: Standards/Strategy

Do: Movement Prep + 2 Rounds of 6/5/4/3/2 Moderate Pace

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
14-Min AMRAP

60 Cal Row

50 T2B (S-HKR/Sit-Up)

40 Wall Ball Shots (S-AC, Rx-14/20)

30 Cleans (S-AC to 65/95, Rx-95/135)

20 Muscle Ups (SO1-Jumping, SO2-Chin/C2B, SO3-Bar MU)

*Record Total Reps

Cool Down

BB Skull Crusher (2-3×10 @ HBD WT)

Suggested WT: 15-35/35-65

Mobilize

Lax Ball Lying Trap Smash (2 Spots Each Side – 8 Movements)

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)