WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Crab Walk + Back Pedal 3xGLe (Partner Rest)

PT + Slow Tempo Air Squat 2×10 (30s)

Lateral Leg Swings 2x10e (No Rest)

Strength/Power

Single Arm Single Leg DL ( 4x8e @ HBD WT *90s Rest)

Suggested Start: S-BW, Rx-20/30, Rx+30/40

ALL PRETTY & CONTROLLED

Conditioning

Metcon (Time)

4RFT

3 Rope Climbs (S-Variation, Rx-Start Seated w/ No Jump)

400m Run

Record Time

Stagger Start w/ 5+ Athletes

Cool Down

Partner High Plank/Wall Sit (5 Minutes)

*Switch A.N.

Mobilize

Foam Roll IT Bands

Wall Stretch

Standing Calf Stretch