WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes at 16/20

PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s)

DL/Handstand Hold (Wall or Box) 2×10/15s @ Bar (30s)

Conditioning

1: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
DL (S1-95/135, S2-65%, Rx-155/225)

HSPU (S1-Neg2Knee/Elevated, S2-HRPU, Rx-HSPU)

*To Use Rx WT: Athletes Must Be Close to 1RM of 225/315

*Record Time

2: Metcon (No Measure)

Accessory Triplet

8e SA DB Row (S-15/25, Rx-20/35, Rx+30+/50+)

8e Split Squats @ BW

8 Pilates Sit-Ups

*2-3 Rounds – Rest 1 Min Between Rounds

*No Measure

Mobilize

Lax Ball QL Smash (1 Min Each)

Lax Ball Glute Smash w/ I-R Rotation (1-2 Min Each)

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)