25
Nov
WOD Friday Open Gym
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min row/ride/run
KB Complex: RW/Ribbon/Thruster 2x8e/8/8 @ 20+/30+ (30s)
Burpee 2×8 (30s)
Strength/Power
DB Bench Press (5@Light WT, 5@HBD WT, Then 3×10@HBD WT 3010 Tempo )
*90-120s Rest
*Suggested Start: S-15/25, Rx-25+/40+
Conditioning
Metcon (Time)
4 RFT
3 Rope Climbs (S-Feet On Floor Variation, Rx-Rope Climb, Rx+Legless)
400m Run
Record Time
Cool Down
Awkward Carry (400m)
Carry Object for Distance Suggested. Rest A.N.
Options: 30+ lbs Slosh Pipe/Box/2 MBs
Mobilize
Foam Roll Glutes (1 Min Each)
Forearm Chest Opener (30-45 Sec Each)
Wall Stretch (1 Min Each)