WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL

Inchworm + SL Wall Reach 2x5e (30s)

Skill Practice

Pistols (10-12 Minutes)

Pistol/SL Squat Practice

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

Conditioning

Metcon (No Measure)

8-Minute EMOTM

3 Burpees + Gym Length Bear Crawl

No Measure

Cool Down

Partner Side Bridge Ladder (2×1-5 *60s Rest)

P1 Work/P2 Side Plank

Mobilize

Foam Roll Quads

Kneeling Hip Flexor Stretch