WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Squat Thrust Ladder 2×1-5 (60s)

PVC Series: PT/OHS/Split Jerk 2×10/10/5 (30s)

Warm-up (No Measure)

3 min row/ride/run

Partner Squat Thrust Ladder 2×1-5 (60s)

PVC Series: PT/OHS/Split Jerk 2×10/10/5 (30s)

Strength/Power

Clean and Jerk (3/3/2/1 Then 1/1/1/1 *1-3 Min Rest)

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

*1-3 Min Rest

*ALL PRETTY

TEST

Option 1: 1-Mile Run (Record Time)

Option 2: 10-Minute Airdyne (Record Cals)

Option 3: 2K Row (Record Time)

Option 4: 7-Minute Burpee (Record Reps)

Record (Time/Cals/Reps)

1: 1-Mile Run (Time)

Max Effort 1-Mile Run

2: 10-Minute Airdyne (Calories)

10 minutes to rack up as many calories as possible on the Airdyne.

3: 2k Row (Time)

Max Effort 2k Row

4: 7 Minute Burpee (AMRAP – Reps)

Cool Down

Incline DB Curl (3×8-10 @ 10+/15+ *60-90s Rest)

Mobilize

Foam Roll/Lax Glute Smash

Wall Stretch

Chest Stretch