WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Reverse OH MB Toss 2x5e @ 14/16 (30-60s)

PT + Frog Jump + Handstand Hold 2×10/10/15s (30s)

Strength/Power

Split Jerk (5/3/2 Then 2/2/1/1/1 *1.5-3 Min Rest)

5@Bar, 3@50%, 2@60%, Then 2@70, 2@75, 1@80, 1@85%, 1 @85-90%

ALL PRETTY

Conditioning

Cindy Meets the Run (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Push-Ups (S-Negative 2 Knee/Elevated, Rx & Rx+ C2F)

15 Air Squats

400m Run

Record Rds + Reps

Mobilize

Foam Roll Lats

Chest Stretch

Wall Stretch