WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

PVC Series PT/OHS/SOTS 2×15/10/5 (30s)

Inchworms 2×5 (30s)

Jumping Ball Slam 2×8 (14/16) – 30s Rest

Strength/Power

Push Press (8@40%, 5@50% Then 4×5+15s OH Hold *90-120s Rest)

4×5+15s OH Hold@60-70%

ALL PRETTY

Conditioning

AMBER (Time)

For Time: 6-9-12-15-6

Pull-Up (S-Ring Row/Band, Rx-Chin, Rx+C2B)

Burpee

Power Clean (S-35/55, Rx-65/85, Rx+85+/135+)

Row (Cals)

Air Squat

Record Time

Mobilize

Foam Roll Adductors

Standing Straddle

Athlete’s Choice