WOD Friday CrossFit


WOD Friday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/ride/run

Partner Squat Thrust Ladder 2×1-5 (30s)

PT/Bridge Reach/Air Squat 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.


Team Sled Pull (AMRAP – Reps)

Team 10-Min Sled Pull

Max Glaps – Switching Every Glap (Teams of 2-4)

S-45/70, Rx-70/90, Rx+90+/135+

*Record Total Gym Laps

Cool Down

BB Skull Crusher (2-3×12 @15+/35+)

*3010 Tempo

*1 Min Rest


Foam Roll IT Bands (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)