WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner 3 Squat Thrust + Sprint Relay 3xGLap (Partner Rest)

PT/TMC/Air Squat 2×10/101/10 (30s)

Banded Front Rack Stretch 1×1 Min Each

Conditioning

TD WOD Prep (10-15 Minutes)

Talk: Standards/Strategy

Do: Movement Prep Then 3 Rounds of 2+2 at Moderate Pace

Metcon (Time)

For Time

3-9-15-21

Thruster (S-35-55/45-75, Rx-65/95)

Bar Facing Burpee (S-Step Over)

*Record Time

Cool Down

SA Farmer Carry (3-5xGLap @ 30+/50+ )

*Rest A.N.

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)