WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Walking KBS + Transfer @ 20+/30+ 3xGLap (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

DL/Hang Power Clean/Strict Press 2x5e@Bar (30-60s)

Conditioning

1: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*Opt 1-55/75, Opt 2-75/115, Rx-105/155

*Push Jerk & Grip Are Limited Factors – Plan Accordingly

2: Metcon (No Measure)

Partner 200m Relay

As a team, accumulate 1200m of running switching every 200m

*Casual Pace

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Floor Forearm Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)