WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder x 2: High Knees 1 IN/Icky/3 Hops + 2 In 2 out

PT + Shin Box + SL Glute Bridge 2×10/10e/10 (30s)

Air Squat @ 3010 Tempo 2×12 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

28 Minute AMRAP

Cash IN: 1000m Run

5 Sumo DL’s (S-55/95, Rx-95/135, Rx+115/185)

10 Burpees

20 Walking Lunges @ BW

40 Cal Row

Record Total Rds + Reps

Cool Down

Partner Plank Tap-out Ladder ( 2-3×2-10 *60s Rest)

P1 Work – P2 Plank

Mobilize

Foam Roll Glutes

Lateral Highway Stretch

Kneeling Hip Flexor Stretch