WOD Friday CrossFit


WOD Friday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/ride/run

Team Relay: Wall Ball/Ball Slam/MB Transfer 3×5/5/GL @ 14 lbs (2 Teams)

PT + SL Glute Bridge 2×10/10e (30s)


Oly Choice:

Hang Snatch OR Hang Clean

3@Bar, 2@50%, 2@65%, Then 4×2@65-75%

*1-3 Min Rest

*Pick ONE of these to work on

Hang Snatch (3@Bar, 2@50%, 2@65% Then 4×2@65-75%)

*1-3 Min Rest

Hang Clean (3@Bar, 2@50%, 2@65% Then 4×2@65-75%)

*1-3 Min Rest


Metcon (AMRAP – Reps)

15 Minute AMRAP

Max UNBROKEN Push-Up (S-Knee/Elevated, Rx-C2F, Rx+Strict HSPU)

12 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

500m Row

Record Total Push-Up Reps


Push-ups should be done unbroken, strict chest-2-floor, with zero pause at the top/bottom of the movement. ALL PRETTY REPS – NO BULLSHIT. Your shoulders will thank you later.

Cool Down

Hollow Rock ( 2-3x20s *60s Rest)


Lax Ball Front Shoulder Smash

Chest Stretch

Wall Stretch