WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Crab Walk + Skip 3 Minutes (Partner Rest)

PT/Banded Rev Fly/Frog Jump: 2×10/10/10 (30s)

Strength/Power

Bench Press (10@Bar, 5@50%, Then 3×10@60-70% or HBD )

*2 Min Rest

*2010 Tempo – Use Appropriate WT

Conditioning

Metcon (Time)

For Time: 21-15-9

T2B (S-HKR)

Burpee Box Jump Over (S-AC, Rx-20/24)

*Record Time

Cool Down

DB Hammer Curls (2-3×12 @ HBD WT )

*1-1.5 Min Rest

*Suggested WT: S-8/15, Rx-12+/20+

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Hamstring Smash (1-2 Spots Each Side: 10 Movements)

Pigeon Pose (1+ Min Each)