WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Squat Thrust Ladder 2×1-5 (30-60s Rest)

McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest)

Strength/Power

Bent Over Row (5@BB, 5@LBD WT, Then 3×8@HBD WT)

*1.5 Min Rest

*Suggested WT: S-35/55, Rx-55/75, Rx+65+/95+

*2010 Tempo

Conditioning

Metcon (AMRAP – Rounds and Reps)

Death by Wall Ball

12 EMOM Wall Ball (S-AC, Rx-16/20)

Ascending Ladder by 2’s

*IF athlete cannot finish prescribed WB Shots in Minute: MAX DUBS (S-Singles)

*Record Total Rds + Reps (Rx=16/20# + DUBS)

Cool Down

Side Plank (2-3x30s Each )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)