WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Frog Jump/Gym Sprint 2×10/GLap (Partner Rest)

McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30-Minute AMRAP

10 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+)

20 Squat Thrust Bar Hop (S-Step Over)

40 DU’s (S-120 Singles)

400m Run

600m Row

Record total Rds + Reps

Mobilize

Lax Ball Calf Gapping

Foam Roll Glutes

Wall Stretch