WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Sprint 2xGLap (Partner Rest)

PT/Lateral Lunge/Squat Thrust 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

2 Minute Stations

Station 1: Row (Max Cals)

Station 2: Burpee Broad Jump (Max Distance – GLe)

Station 3: Airdyne (Max Cals)

Station 4: Farmer Carry Max GLe (S-20/30, Rx-35/50, Rx+45+/60+)

2 Rounds w/ 1 Minute Rest Between Stations

Record 1 Number: Cals + GLes

Cool Down

BB Curls (2-3×8 (S-10+/15+ DB, Rx-BB 35+/45+))

Mobilize

Foam Roll Adductors + IT Bands

Chest Stretch

Kneeling Hip Flexor Stretch