WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder: 2x 1inHighKNee/Icky/FreestyleBallCatch

PVC Halo/Lateral Lunge/Push Plus 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

600m Run

40 Cal Row

20 Wall Ball Shots (S-AC or KB Thruster 20/35, Rx-16/20)

10 Dips (S-Box, Rx-Steel, Rx+Ring)

*Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2-3x10e @ 14/16 )

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)