WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills 2x: Single In High Knee/2in2Out Hop/Icky

DB Complex: Ribbon/SA Thruster/SL Glute Bridge 2x5e/5e/5e @ 20+/30+ (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

22-Min AMRAP

5 HSPU (S-2 Box Pike Rotations, Rx-HSPU, Rx+Strict HSPU)

10 DB Rack Lunges (S-AC, Rx-20/30, Rx+35+/50+)

600m Run

*Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 10+/14+ )

*1 Min Rest

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Kneeling Forearm Stretch (1+ Mins)