WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + OH Plate Carry 3xGLa *Plate Must Be Carried on Hips During Crab Walk* (Partner Rest)

PT + Frog Jump 2x10e (30s)

Wall Squat 2×5 @ 3030 Tempo (30s)

Conditioning

30 Minute Work Capacity (AMRAP – Rounds and Reps)

4 RFT

5 Squat Cleans (Athlete’s Choice, Rx-65/95)

10 Box Jumps (Athlete’s Choice, Rx-20/24)

15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

800m Run

If finished before 30 Minutes – Athlete Row MAX Cal on Erg

Record Total Rds + Reps

Cool Down

SB Dead Bugs (2-3×16 @ Slow Tempo *60s Rest)

Mobilize

Foam Roll IT Bands

Lax Ball Front

Shoulder Smash

Kneeling Hip Flexor Stretch