WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

MB Relay 3 Minutes @ 16/20 (Teams of 2-3)

Mckenzie/Scorpion/Iron Cross 2x10e (30s)

PT + Lateral Lunge 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

800m Row

800m Run

20 Front Rack Lunges (S-BW-Bar, Rx-55/75, Rx+75/115)

400m Row

400m Run

20 Burpees

Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 14/16 *60s Rest)

Mobilize

Foam Roll Calves

Lateral Highway Stretch

Lying Hamstring Stretch