WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

PT + Burpee 2×10/5 (30s)

Wall Squat 2×8 (30s)

Handstand Hold (S-Box) 2x20s (30s)

Strength/Power

Push Press (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest)

ALL PRETTY

Conditioning

Metcon (AMRAP – Rounds and Reps)

14-Minute AMRAP

50 Air Squats

40 SA DB Push Press (S-10/15, Rx-15/25, Rx+20+/35+)

30 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

20 T2B (S-HKR)

10 Total Front Rack Lunges (S-BW to 35/55, Rx-55/75, Rx+65+/95+)

Record Total Rds + Reps

Mobilize

Foam Glutes

Pigeon Pose

Athlete’s Choice