WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Carioca Drill 3xGLap (Partner Rest)

PT/Wall Squat/Push-Up 2×10/5/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

27-Minute AMRAP

Cash-In: 2k Row

5 Strict Press (S-35/55, Rx-55/75, Rx+75+/115+)

10 Pull-Ups (S-Jumping/Ring Row/, Rx- Chin, Rx+C2B)

15 Air Squats

400m Run

Record Total Rds + Reps (34 Reps Per Round)

2k Row (Time)

Max Effort 2k Row
NOTE: This does not have to be a Max Effort 2k. This is here if you want to record your 2k time from this workout. IF you’ve never done a 2k, we suggest recording your time here.

Mobilize

Foam Roll Adductors

Lax Ball Front Shoulder Smash

Pigeon Pose

Athlete’s Choice