WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Crab Walk + Skip 3xGLap (Partner Rest)

PT/Rev Lunge/Banded Rev Fly: 2×10/5e/10 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@70-75%)

*2-3 Min Rest

*2010 Tempo

*ALL PRETTY

Conditioning

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*S-Bar to 75/115, Rx-95/135

*S-HKR

*Record Total Reps

Cool Down

SB Hamstring Curl (2-3×12 )

*2010 Tempo

*1 Min Rest

Mobilize

Lax Ball I/R Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)