WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

Partner KB Inverted KB Carry (10+/20+) 3 Minutes (Switch Every Gym Lap)

Burpee + Air Squat 3×5/10 (45s)

Strength/Power

Push Press (8/5/2 Then 5/5/3/2+ *90-120s Rest)

8@Bar, 5@50%, 2@60%, Then 5@70, 5@75, 3@80, 2+@85% Or HBD WT

ALL PRETTY

Conditioning

Metcon (Weight)

Triplet

8 BB Floor Press (Suggested Start: S-35/55, Rx-55/75, Rx+75+/115+)

60s: Squat Thrust Barrier Hop (MAX Reps Over PVC)

2 Gym Lap Heavy Farmer Carry (S-20/35, Rx-30/50, Rx+40+/60+)

3 Rounds – 2 Minute Rest

Floor Press WT Can Increase

Cool Down

Partner Leg Spikes (2-3x10e *60s Rest)

Mobilize

Foam Adductors

Standing Straddle

Athlete’s Choice