WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Jumping Ball Slam Ladder 2×1-5 @ 14+/20 (30s Rest)

PT/Air Squat/Vertical Jump 2×10/10/5 (30s)

Strength/Power

Hang Power Clean (5@Bar, 3@50%, 2@60%, Then 3@70, 3@75, 3+@80%)

*or HBD WT

*1-2 Min Rest

*ALL PRETTY – Unbroken

*Record Max Reps @ 80%

Conditioning

Cindy Meets the Run (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU)

10 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F)

15 Air Squats

400m Run

Record Rds + Reps

Mobilize

Foam Roll Quads

Chest Stretch

Kneeling Hip Flexor Stretch