WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Rev MB Toss 2x8e @ 16/20 (30s)

PVC Halo/Frog Jump/Pull Plus 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP (4 Min On/1 Min Off)

40 Cal Row

30 Wall Ball (S-AC, Rx-16/20)

20 T2B (S-HKR)

10 Power Cleans (S-AC to 55/75, Rx-65/95, Rx+95/135)

10 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU)

*Record Total Rds + Reps

Cool Down

Hollow Hold ( 2-3x20s )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying I/R Hip Stretch (1 Min Each)