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 Ribbon/Lateral Lunge/Pull Plus @ 20+/30+ 2×10/5e/10 (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.


Metcon (AMRAP – Reps)

10 Minute Team Sled Pull (AMRAP)

As a Team (2-4 Athletes) – Pull Sled As Many Gym Laps As Possible

S-25/45, Rx-45/70, Rx+70+/90+

Record Team Name + Gym Laps

Cool Down

Partner SA Vert BB Carry (3xGLap *Partner Rest)

Carry BB Vertically with 90 Degree Bend at the Elbow


Foam Roll Glutes (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)