WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Skip 2xGLap (Partner Rest)

PT/TMC/Air Squat 2x10e (No Rest)

Conditioning

40-Min Work Capacity (AMRAP – Reps)

4 Rounds

10 TGU (S-15/25, Rx-30+/50+)

15 Pull-Up (S-Jumping/Ring Row, Rx-Chin)

15 Thruster (S-35/55, Rx-65/95)

20 Bar Facing Burpee

400m Run

IF Finished Before 40 Minutes: MAX Cal Row/Ride

Record Total Reps + Calories (Rep Per Round = 64)

Mobilize

Lax Ball Front Shoulder Smash

Foam Roll Quads

Chest Stretch