WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Crab Walk + Bear Crawl 2xGLa (Partner Rest)

Arm Circles/Spider Lunge/Air Squat: 2x10e/10/10 (30s)

Strength/Power

Floor Press (10@Bar, 5@50%, Then 3×8@65% or HBD WT (60-90s))

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

Conditioning

Time Priority Fran (AMRAP – Reps)

Complete As Many Reps As Possible:

0:00-1:00 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

1:00-2:00 Thruster (S-AC to 55/75, Rx-65/95)

2:00-2:45 Pull-Ups

2:45-3:30 Thruster

3:30-4:00 Pull-Ups

4:00-4:30 Thruster

Cool Down

Hollow Hold (2-3x20s )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)