16
Dec
WOD Friday CrossFit
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min row/ride/run
Partner MB Toss 3 Min @ 16/20
McKenzie Press-Up/PVC Hinge/Wall Squat 2×10/10/5 (30s)
Strength/Power
Bent Over Row (5@Bar, 5@HBD WT, Then 3×8 @HBD WT w/3010 Tempo)
*Suggested WT: S-35/45, Rx-55/75, Rx+65+/95+
*Chase Each Set 8 Explosive Chest Passes (14+/16+)
*1.5-2 Min Rest
Conditioning
Metcon (AMRAP – Reps)
3-Minute AMRAPs
500m Row
Max DUBS with Remaining Time (S-Singles)
*3 Rounds – 2 Minutes Rest Betweens Rds
*Record Total Reps
Cool Down
Plate Zercher Carry (2-3×3 Glaps @ 25/45 *1 Min Rest)
Elbows at 90 Degrees with Plate Resting on Forearms
Mobilize
Lax Ball Trap Smash (10 Movement/2 Spots Each Side)
Foam Roll IT Bands (1 Min Each)
Calf Stretch (1 Min Each)