WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Parnter Banded Bear Crawls 3xGLe (Switch Every GLe)

PT/Spider Lunge/Broad Jump: 2×10/10/5 (30s)

Strength/Power

Split Jerk (5@Bar, 3@50%, 2@60% Then 1@70%, 1@80%, 1@85%, 1@90)

*1.5-2 Min Rest

*If Never Done – Suggested WT: S-35/55, Rx-65+/95+, Rx+95+/135+

*Use Approptiate WT for Fast Lockout

Conditioning

Metcon (Time)

3RFT

8 OHS (S-PVC to 55/85, Rx-65/95)

12 Beast Bar Crawls

200m Zercher Carry (S-15/25, Rx-25/45)

*Record Time

Cool Down

Banded Tricep Push Downs (2-3x20s @ HBD Band )

*60-90s Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Kneeling Adductor Stretch (1 Min Each)