WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PT/SL Wall Reach/Pull Plus 2×10/5e/10 (30s)

Strength/Power

Close-Grip Bench Press (8@Bar, 5@50%, Then 3×8@60-65% or HBD WT )

*2 Min Rest

*IF No Number: Base Off 90% 1RM Bench Press

*2010 Tempo – FULL ROM

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Helen: 3RFT

400m Run

21 OH KBS (S-AC to 20/30, Rx-35/50)

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

Record Time

Cool Down

Partner Leg Spikes (2-3×10 )

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)