WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder: Hop Scotch/L-Scissor/R-Scissor 2x

PT/TMC/SL Glute Bridge 2×10 (30s)

SA OHS 2x5e @ BW-30 lbs (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

400m Run

5 Sumo DL (S-55-95/75-115, Rx-135/185)

10 Burpee Bar Hops (S-Step Over)

800m Run

10 Sumo DL

20 Burpee Bar Hops

Record Total Rds + Reps

Cool Down

Side Plank ( 2-3x30s Each *1 Min Rest)

Mobilize

McKenzie Press-Up

Ext Rotator Stretch

Chest Stretch