WOD Friday CrossFit


WOD Friday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/ride/run

Partner Dyna Hoops 2 Minutes @ 14+/16+ lbs

KB Complex: RW/Goblet Lunge/SA OH Hold 2×10/5e/15s Each @ 20+/30+ (30s)

Skill Practice

Split Jerk (12-15 Min)

Step 1: PVC Split Jerk 2×3 w/ 10s OH Hold On Last Rep (30s)

Step 2: Push Press + Split Jerk [email protected], [email protected]%, [email protected]%, Then 3×[email protected]% (1.5-2 Min)

*IF you do not have a %, workout up to HBD PRETTY ONES

*Dip Drive Focus


Metcon (AMRAP – Reps)

12-Min EMOTM

Min 1: 8 DL (S-AC to 65/95, Rx-115/155, Rx+155+/225+)

Min 2: 8 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU)

Min 3: 30s Max T2B (S-HKR)

*Record Total T2B/HKR Reps

Cool Down

DB Hammer Curls (2-3×10 @ HBD WT )

*Suggested WT: 8+/15+

*1 Min Rest


Lax Ball QL Smash (1 Min Each)

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)