WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Crab Walk + Sprint 2xGLap (Partner Rest)

PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s)

Strength/Power

Strict Pull-Up (4×5 (S-Banded, Rx-Chin, Rx+C2B))

*Chase Each Set: 1 Glap Forward/Backwards Bear Crawl

*Rest 1.5-2 Minutes Between Sets

Conditioning

Metcon (AMRAP – Reps)

13-Minute AMRAP

3 Rounds of

10 Front Rack Lunges (S-BW to 55/75, Rx-65/95, Rx+95/135)

20 Bar Facing Burpees (S-Step Over)

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

*IF 3 Rounds Finished: MAX Cal Row

*Record Total Reps (1 Round = 32 Reps)

Cool Down

Team Slosh Pipe Hold (5-7 Minutes )

*Switch A.N.

*Overhead Hold

Mobilize

Lax Ball Lying Trap Smash (2 Spots Each Side – 8 Movements)

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1+ Min Each)