WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

KB Complex: RW/Ribbon/Alt KBS 2x10e/10/10 @20/35 (30-60s)

Strength/Power

Single Leg Deadlift (SLDL) (5e@BW, 3e@LT DB, Then 3x8e@HBD DB)

*1.5 Min Rest

*Suggested WT: S-BW to 15/25, Rx-20+/35+

*Single Arm, Controlled Movement Down & Up

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP

3 Rope Acents (S-Feet On Ground + Jumping Knee Raise, Rx-Rope Climb, Rx+Legless)

10 Double MB Squats (S-AC, Rx-16/20)

250m Run (Wolcott)

*Record Total Rds + Reps

Cool Down

Partner Beast Tap-Out Ladder (2×2-10 )

P1- Tap-Outs

P2- Beast Hold
*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Glute I/E Rotation Smash (2 Spots Each Side – 10 Movements)

Banded OH Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)