WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner KB Transfer 3 Min @ 20/35 (Partner Rest)

PT/Spider Lunge/Basic Kip 2×10/10/10 (30s)

Strength/Power

Floor Press (Reverse Grip Variation )

5@Bar, 5@LBD, Then 4×5@HBD WT

*1.5-2 Min Rest

*Chase Each Set: 10 Banded Pushdowns @ HBD Band

*Suggested WT: S-35-45/45-75, Rx-65/95, Rx+85+/135+

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Min AMRAP

10 OH Lunges (S-PVC to Bar, Rx-55/75, Rx+65/95)

15 T2B (S-HKR)

200m MB Transfer (S-AC, Rx-16/20)

*Record Total Rds + Reps

Cool Down

Weighted Sit-ups (2-3×15 @ BW-30 lbs )

*1 Min Rest

Mobilize

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

Lax Ball Forearm Smash (1 Min Each)

Kneeling Adductor Stretch (2+ Min)