WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling 3×172 (Burpee Penalty)

DB Complex: Ribbon/Goblet Squat/Alt Snatch 2×10/10/10 @ 20+/35+ (60s)

Conditioning

Metcon (AMRAP – Reps)

Tabata

Power Snatch (S-35/55, Rx-55/75, Rx+75/115)

Sky Dive Hold

Wall Ball (S-AC MB Thruster, Rx-16/20)

Wall Sit

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

Low Plank

*5 Rounds – 1 Minute Rest Between Rounds

*Record Snatch + Wall Ball + Pull-Up Reps

Cool Down

Team Slosh Pipe Hold (5-8 Minutes )

*OH Hold

*Switch A.N.

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Wall Stretch (1+ Min Each)