WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

Partner Ball Slam Ladder 2×1-5 (10+/20+) * 60s Rest

PT/Air Squat/Push-Up 2×15/10/5 (30s)

SL Glute Bridge 2x5e (No Rest)

Strength/Power

Deadlift (8@40%, 5@50%, 3@60% Then 4×3@70-80% *90-120s Rest)

Conditioning

Test Options

Option 1: 2K Row (Record Time)

Option 2: 10-Minute Airdyne (Record Cals)

Option 3: 7 Minute Burpee (Record Reps)

Record (Time/Cals/Reps)

1: 2k Row (Time)

Max Effort 2k Row

2: 10-Minute Airdyne (Calories)

10 minutes to rack up as many calories as possible on the Airdyne.

3: 7 Minute Burpee (AMRAP – Reps)

Cool Down

Strict Mt. Climber (3x30s *60s Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch