WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling: 3×183 (Burpee Penalty)

DB Complex: Ribbon/Goblet Squat/Windmill 2×10/10/5e @ 15+/25+ (30s)

Conditioning

Metcon (AMRAP – Reps)

2 Minute Stations

Station 1: Row/Airdyne Sprint – MAX Cals

Station 2: TGU (S-BW to 15/20, Rx-20/30, Rx+35+/50+) – MAX Reps

Station 3: Plate Zercher Carry (S-15/25, Rx-25/45) – Max GLengths

Station 4: Plank/Glute Bridge (Switch A.N.)

*2 Cycles w/ 1 Minute Between Stations

*Record Total Reps

Cool Down

Team Slosh Pipe Hold (5-7 Minutes @ 22+/30+ )

*OH Hold

*Switch A.N.

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Glute I/E Rotation (1-2 Spots Each Side: 10 Movements)

Static Scorpion Stretch (1 Min Each)