WOD Friday CrossFit


WOD Friday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Min @ 16/20

PT/Air Squat/Push-Up 2×15/10/5 (30s)

Pull Plus 2×12 (30s)


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
20 Min AMRAP

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

10 Push-Ups (S-Knee/Elevated, Rx-C2F)

15 Air Squats (to appropriate MB Ht)

*Record Total Rds + Reps

NOTE: IF you did not do the Murph Training Plan or you have not done a large volume of pull-ups/push-ups in the last 1-3 month, you will complete “Cindy Meets The Run”.

Cool Down

Pilates Sit-Up (2-3×10)

*1 Min Rest


Lax Ball Front Shoulder Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)