WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

Partner Kneeling Chest Pass 3×5 (14+/16+) – 30s Rest

PVC Series: PT/OHS/Good Morning 2x10e (No Rest)

Vertical Jump 3x5e (30s)

Strength/Power

Deadlift (TEST 5/5/3/2/1/Max Reps *90-120s Rest)

5@50%, 5@60%, 3@70%, 2@80%, 1@85%, Max Reps@90%

Conditioning

Winter Helen (Time)

3RFT

10 Gym Lengths (Run)

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

12 Pull-Ups

Mobilize

Lax Ball QL Smash

Mckenzie Press-Up

Standing Hamstring Stretch

Athlete’s Choice