WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL Each

PVC Halo/SL Glute Bridge/Air Squat 2x10e (30s)

Skill Practice

Pistols (10-12 Minutes)

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

Conditioning

Metcon (Time)

3 RFT

8 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+)

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

15 OH KBS (S-20/35, Rx-35/50, Rx+45+/60+)

Record Time

Cool Down

Rope Whips (2-3x30s *60s Rest)

Mobilize

Foam Roll Calves + Standing Calf Stretch