WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer 3 Min @ 16/20

DB Complex: Ribbon/Alt Snatch/OH Carry 2×10/10/Gle Each @20+/30+ (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

10 Pull-Ups (S-15 Kips/10 Ring Row, Rx-Chin/C2B, Rx+5 MU)

10 BB Front Rack Lunge (S-35-55/45-75, Rx-65/95, Rx+95+/135+)

50 DUBS (S-150 Singles)

600m Run

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder (2×1-5 )

*1 Min Rest

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Lax Ball Plantar Fascia Smash (1 Min Each)

Wall Stretch (1 Min Each)