WOD Friday CrossFit


WOD Friday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes 16/20

KB Complex: RW/KBS/Thruster @ 20+/30+ 2×8 (30s)

Skill Practice

Rope Climb (12-15 Minutes)

1. 2x10s Clamp (60s)

2. 2×3 Hanging Knee Raises (60s)

Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground

Option 2: Sets of 2-3 Traditional Rope Climbs

Option 3: Sets of 1-2 Legless Rope Climbs

Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.)


Time Priority Diane (AMRAP – Reps)

60s DL/60s HSPU

45s DL/45s HSPU

30s DL/30s HSPU

AC-65-135/95-205, Rx-155/225

AC-Negative 2 Knee/Elevated to C2F, Rx-HSPU

No Transition Rest – Record Total Reps

This workout takes 4.5 Minutes

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs *1 Min Rest)

Dumbbell Shoulder External Rotation


Foam Roll Lats

Banded OH Stretch

Lying I/R