WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner KB Transfer 3 Minutes @20/30 (Gradual Speed Increase)

Arm Circles/Air Squat/Banded Rev Fly 2x10e (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 3×5@75% or HBD WT)

*90-120s Rest

*ALL PRETTY

Conditioning

Metcon (Time)

3RFT

400m Run

15 Sit-Ups

10 Sumo DL (S-55/95, Rx-95/135, Rx+135/185)

Record Time

Cool Down

Partner Plank Sky Dive Hold (5 Minutes)

*P1: Low Plank, P2: Sky Dive

*Switch A.N.

Mobilize

McKenzie Press Ups 2×12

Kneeling Hip Flexor Stretch

Chest Stretch