WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Broad Jump + Skip 2xGLap (Partner Rest)

PT/Shin Box Rotation/Wall Squat 2×10/10 total/5slowtempo (No Rest)

Strength/Power

Hang Power Clean ( 5@Bar, 5@50%, 3@60%, Then 3×3@70-75% or HBD WT )

*1-2 Min Rest

*ALL PRETTY – Unbroken

Conditioning

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
“Nancy”

5RFT

400m Run

15 OHS (S-PVC to 55/75, Rx-65/95)

Record Time

Mobilize

Mandatory:

Foam Roll Quads

Lax Ball Trap Smash

Wall Stretch