WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s)

PVC Halo/Vertical Jump/Handstand Hold 2x5e/5/15s (30s)

Strength/Power

Split Jerk (5@Bar, 3@50%, 2@60% Then 4×2@70-80% or HBD WT )

*90-120s Rest

*ALL PRETTY

Conditioning

Walk B4U Run (AMRAP – Rounds and Reps)

20-Minute AMRAP

3 Wall Walks (S-20 Plank Tap-Outs)

6 OHS (S-35/55, Rx-55/75, Rx+65+/95+)

400m Run

Record Rds + Reps

Cool Down

DB E.R. (2x10e @ 2.5-15 lbs 3010 Tempo *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam Roll IT Bands

Calf Stretch

Banded OH Stretch