WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder: 2x High Knee 1 In/3 Hop + 2 In/Freestyle

PT/Shin Box Rotation/Burpee 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20-Minute AMRAP (2-3 Athletes)

1000m Row – Switch Every 250m

20 Push Press (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5

30 Dirty Squat Thrust – Switch Every 5

40 DB Reverse Rack Lunges (S-AC, Rx-20/35, Rx+35/50) – Switch Every 10

*Record Total Team Rds + Reps

*Teams of 3 Reps (1500m/30 PU/45 DST/60 Lunges – Split Same Way)

Cool Down

Ab Rollouts (2-3×8 )

*1 Min Rest

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Each Side w/ 10 Movements Each)

Foam Roll Adductors (1 Min Each)

Wall Stretch (1+ Min Each)