WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Forward/Backwards Run 3 Minutes (Partner Rest)

PT/SL Wall Reach/Kip 2×10/5e/10 (30s)

Strength/Power

OH Walking Lunge (8@PVC, 8@LBD WT, Then 3×8@HBD WT )

*1-2 Min Rest

*Elbows MUST Remain Locked Out w/ Controlled Steps

*Suggested Start WT: S-15-35/35-45, Rx-45/65, Rx+65+/95+

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Scaling:

21 OH KBS (S-20/30, Rx-35/50)

12 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin)

*Record Time

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)