WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Team Sprint Relay 3 Minutes (2-3 Athletes)

TMC + Broad Jump 2×10/Gle (Walk Back)

Wall Squat 2×5 @ 3010 Tempo (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

27-Minute AMRAP

3 Muscle-Ups (S-Pull-Up Variation, Rx-MU)

6 TGU (S-BW to 15, Rx-20+/35+)

12 Box Jumps (S-AC, Rx-20/24)

800m Run

Cool Down

Plank Tap-Outs (2-3×30 *60s Rest)

Mobilize

Foam Roll Lats

Standing Straddle Stretch

Calf Stretch