WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Jumping Ball Slam Ladder 2×1-5 @14/16 (60s)

PT/Lat Lunge/Vert Jump 2×10/5e/5 (30s)

Strength/Power

Split Squat (5e@Bar, 5e@Lt WT, Then 3×8@HBD WT )

*1.5-2 Min Rest

*Suggested Start: S-Bar, Rx-45/65, Rx+65/95

*2010 Tempo

Conditioning

Metcon (Time)

3RFT

10 Push Press (S-35/55, Rx-65/95, Rx+95+/135+)

10 Box Jumps (S-AC, Rx-20/24)

10 GLength MB Transfer

*Record Time

Cool Down

Plank Rope Pulls ( 2-3xGLe @ 30+/50+ )

In plank position pull weighted rope hand over hand
*1 Min Rest

Mobilize

Foam Roll Glutes (1 Min Each)

Foam Roll Ant Tibs (1 Min Each)

Banded Chest Opener (1 Min Each)