WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Strength/Power

Snatch Balance ([email protected], [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%)

*or HBD WT

*ALL PRETTY

*90-120s Rest

Conditioning

FreeStyle Fran (Time)

Freestyle Fran

45 Reps Of Each For Time

Thrusters (S-AC, Rx-65/95)

Pull-Up (S-Jumping/Ring Row, Rx-Chin)

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Record Time + Rep Scheme

Cool Down

BB Skull Crusher (3×[email protected] Tempo )

*S-Single DB 15-25 lbs, Rx-35+/45+

*1 Min Rest

Mobilize

Foam Roll Adductors

Wall Stretch

Triceps Stretch