WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

McKenzie Press-Up/Lateral Lunge/PVC Good Morning 2x10e (No Rest)

SL Glute Bridge 2x5e (No Rest)

Strength/Power

Deadlift (8@Bar, 5@50%, 3@60% Then 4×5@65-75% *90-120s Rest)

ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

Triplet

5-8 Strict Pull-Up (S-Slow Tempo Inverted Row)

1 Minute Ball Slam Barrier Hop (10+/15+) – MAX Reps

60s Beast Hold

3 Rounds w/ 1 Minute Rest

Record Total Reps

Cool Down

Partner Slosh Pipe Hold (7-10 Minutes)

S-OH Plate Hold, Rx-22/30, Rx+30/40

Mobilize

Foam Roll Quads

Athlete’s Choice