WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Sprint Relay Obstacle Course 3 Min Coach Choice

PVC Halo/SL Glute Bridge/Push Plus 2x10e/10e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20-Min AMRAP (2-3 Athletes)

10 Dips (S-Box, Rx-Steel/Ring) – Switch Every 2 Reps

20 Front Rack Lunges (S-BW to 35/55, Rx-65+/95+) – Switch Every 10 Reps

40 KBS (S-20/30, Rx-35+/50+) – Switch Every 10 Reps

800m Run – Banded Together

*Record Team Name/Rds + Reps

Cool Down

Ham Negatives (2-3×8)

*1 Min Rest

*With Partner

Mobilize

Lax Ball Front Sholder Smash (1 Min Each)

Lax Ball VMO Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)