WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/McKenzie Press-Up/Push-Up 2×10/10/5 (30s)

BB Power Clean + Dip Hold: 2×5+10s @ Bar (30s)

Conditioning

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
“Elizabeth”

21-15-9 For Time

Clean (S-AC to 85/115, Rx-95/135)

Ring Dip (S-Box Dip/Steel Dip, Rx-Ring Dip)

*Record Time

Cool Down

Metcon (Weight)

DB Complex

8 Curl + 8e Lateral Lunge + 8 Strict Press

(S-8/15, Rx-12+/20+)

*3 Rounds – Rest 1 Min

*Record WT Used

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1 Min Each)