WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

Lunge/Crab Walk/Vertical Jump 2xGLe/GLe/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25-Minute AMRAP

400m Run

15 T2B (S-HKR)

10 Box Jumps (S-AC, Rx-20/24)

5 Strict Press (S-AC to 35/45, Rx-55/75, Rx+65+/95+)

Record Total Rds + Reps

Cool Down

Hollow Hold (2-3x20s *1 Min Rest)

Mobilize

Foam Roll IT Bands

Foam Roll Lats

Static Scorpion Stretch