WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Bear Crawls + Back Pedal 3 Minutes

PVC Halo/TMC/Frog Jump 2x10e (30s)

Strength/Power

Strict Pull-Up (4×5-8 )

(S-Jumping Negative/5010 Ring Row, Rx-Chin, Rx+C2B)

Unbroken Reps

90-120s Rest

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
(Athlete’s Choice 35-85/45-115, Rx-95/135)

Record Time

Allow 5-7 Minutes of Warm-Up

Cool Down

Plate Hug Carry (2-3x400m (25+/45+))

Rest A.N.

Mobilize

Lax Ball QL Smash

Lying Hamstring Stretch

Chest Stretch