WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (60s)

Scorpion/Iron Cross/Wall Squat 2×10/10/5 (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30-Minute AMRAP

10 OH Lunges (S-PVC to 35/45, Rx-65+/95+)

15 T2B (S-HKR)

20 DU’s (S-60 Singles)

400m Run

800m Row

Record Total Rds + Reps

Mobilize

Foam Roll Lats

Foam Roll Quads

Wall Stretch

Chest Stretch