WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Dyna Hoops 2 Min @ 14+/16+

PT/Lateral Lunge/Basic Kip 2×10/5e/10 (30s)

Conditioning

TD WOD Prep (12-18 Minutes)

Talk: Standards/Strategy

Do: Movement Prep + 3 Rounds of (S:5+2, Rx-5+1) at Moderate Pace

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
7-Min AMRAP

10 Power Snatches (S-35/45, Rx-55/75)

3 Bar Muscle Ups (SO1-7 Ring Rows, SO2-5 Chin/C2B, Rx-3 Bar MU)

*Record Total Reps

Cool Down

Dip Hold (2-3×20-30s )

*1 Min Rest

*Hold in top position of dip

Mobilize

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

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)