WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Squat Thrust Ladder 2×1-5 (60s)

In/Out Arm Swings + Frog Jumps + Pull+ 2x10e (30s)

Strength/Power

Push Jerk (5@Bar, 5@50%, Then 4×3+15s OH Hold @60-70% or HBD)

*90-120s Rest

ALL PRETTY

If doing burpee test: NO OH HOLD

Conditioning

Metcon (No Measure)

Test Options

Option 1: 1-Mile Run (Record Time)

Option 2: 10-Minute Airdyne (Record Cals)

Option 3: 2K Row (Record Time)

Option 4: 7-Minute Burpee (Record Reps)

Record (Time/Cals/Reps)

1: 1-Mile Run (Time)

Max Effort 1-Mile Run

2: 10-Minute Airdyne (Calories)

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

3: 2k Row (Time)

Max Effort 2k Row

4: 7 Minute Burpee (AMRAP – Reps)

Cool Down

Incline DB Curl (3×8-10 @ 10+/15+ *60-90s Rest)

Mobilize

Foam Roll Quads + IT Bands

Wall Stretch

Athlete’s Choice