WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (60s)

SA OHS 3x5e @ BW-30 lbs (30s)

Strength/Power

Split Jerk (5@Bar, 5@50%, 2@60% Then 3@70%, 2@75%, 2@80%, 1@85)

*90-120s Rest

*ALL PRETTY

Conditioning

Helen (Bluprint) (Time)

3RFT

400m Run

21 OH KBS (S-20/35, Rx-35/50, Rx+40+/70)

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

Cool Down

Renegade Row (2-3×16 total *60s Rest)

Suggested WT: S-Plank Tap Out, Rx-10/15, Rx+15+/25+

Mobilize

Forearm Stretches

Wall Stretch

Athlete’s Choice