WOD Friday CrossFit


WOD Friday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/ride/run

Partner Banded Bear Crawl + Back Pedal: 2xGLap (Switch Every Glap)

PT/Crab Hip Rotation/SL Wall Reach 2×10/5e/5e (30s)


Bent Over Row (5@Bar, 5@LT WT, Then 3×8@HBD WT )

*1.5-2 Min Rest

*Suggested WT: S-35/55, Rx-55+/75+

*2010 Tempo


Metcon (Calories)

Triplet w/ Rest

3 Rope Climbs (S-FT on Floor w/ Jump, Rx-Rope Climb, Rx+Legless

8 BB Walking Lunges (S-35/55, Rx-55/75, Rx+65/95)

30s Airdyne Sprint (Max Cal)

*3 Rounds – 2 Min Rest Between Rds

*Record Total Airdyne Cals

Cool Down

Partner Slosh Pipe Carry (400m Carry )

P1 Carry, while partner(s) walk beside “resting” until P1 needs to switch
*Switch A.N.

*Suggested WT: 30+ lbs

*Teams of 2+


Lax Ball Forearm Extensor Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)