WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes

PT/Air Squat/Broad Jump 2×10/10/GLe (Walk Back)

Strength/Power

Hang Power Clean (TEST 5/3/2/2/1 Then 1-3 Sets to Find 1RM)

TEST 5@ Bar, 3@50%, 2@65%, 2@75%, 1@85%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY – NO STARFISH

Conditioning

Metcon (No Measure)

45/15 Circuit

DUs (S-Singles)

Thruster (S-AC, Rx-35/45, Rx+45/65)

KB Transfer (S-20/35, Rx-35/50)

4 Rounds – No Rest (Record 3 Numbers)

1: Metcon (AMRAP – Reps)

DUs (S-Singles) – MAX Reps

2: Metcon (AMRAP – Reps)

Thruster (S-AC, Rx-35/45, Rx+45/65) – MAX Reps

3: Metcon (AMRAP – Reps)

KB Transfer (S-20/35, Rx-35/50) – MAX GLe

Cool Down

Partner Back-to-Back MB Pass ( 2x8e @ 14+/16+ *1 Min Rest)

Mobilize

Foam Roll Adductors

Wall Stretch

Chest Stretch