WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills (3 Hop & Run/Icky/Scissor L/Scissor R) 2xLadder Length

KB Complex: RW/Ribbon/Thruster 2x8e @20/30 (60s)

TMC 2×12 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

50 Cal Row

50 Walking Lunges

35 Cal Row

35 Burpees

20 Cal Row

20 Thrusters (S-35/45, Rx-55/75, Rx+75+/115+)

5 Cal Row

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU)

Record Total Rds + Reps

Cool Down

DB E.R. ( 2-3x10e @ 5-12 lbs *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam Roll Quads

Kneeling Hip Flexor Stretch

Forearm Chest Opener