WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Banded Runs: Forward/Backward/Shuffle-L/Shuffle-R 2xGL (Partner Rest)

PT/Air Squat/Burpee 2×10/10/5 (30s)

Strength/Power

Push Press (5/3/2 Then 4-6 Sets to Find 1-3RM *90-120s Rest)

5@ Bar, 3@50%, 2@65%

ALL PRETTY

Conditioning

Metcon (Time)

3RFT

5 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+)

10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

15 Squat Thrust

Record Time

IF doing the CrossFit Open:

3RFT

5 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+)

10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

30 DU’s (S-60 Singles)

Cool Down

Partner OH Slosh Pipe Hold (5-8 Minutes)

P1 Work – P2 Rest

Switch A.N.

Mobilize

Lax Ball QL Smash 2 Min Each

Standing Straddle

Athlete’s Choice