WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Jumping Ball Slam Ladder: 2×1-5 @ 14/16 (30s)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest)

Strength/Power

BB Inverted Row (5×5@Challenging HT )

*1-1.5 Min Rest

*2010 Tempo w/ Full ROM

*Various Grips

Conditioning

Metcon (Weight)

Every 3 Minutes Complete

5 Unbroken DL (S-65/95, Rx-105/155, Rx+135+/185+)

5 Burpee Box Jumps (S-AC, Rx-20/24)

*4 Rounds – DL WT Can Increase

*Record Heaviest Unbroken DL Set

Cool Down

Parallette Pull Through (2-3×8 )

*1 Min Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll Glutes (1+ Min Each)

Banded OH Stretch (1 Min Each)