WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Bear Crawl + Back Pedal 2xGLap (Partner Rest)

PT/Spider Lunge/Frog Jump 2×10/10/10 (30s)

Conditioning

1: Metcon (Calories)

8-12 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU)

15 Stroke Row (Max Cals)

*3 Rounds – 2 Min Rest

*Record Calories

2: Metcon (Time)

8 Unbroken Thrusters (S-AC to 55/75, Rx-65/95, Rx+95/135)

400m Run

*3 Rounds – 2 Min Rest

*Record Run Time

3: Metcon (No Measure)

8e SL Wall Reach

8 Pilates Sit-Ups

*2-3 Rounds – Rest A.N.)

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1 Min Each)