WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling 3x115m (Frog Jump Penalty)

PVC Halo/Spider Lunge/Pull Plus 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Cash In: 1500m Row

9 Front Squats (S-BW to 55/75, Rx-65/95, Rx+95+/135+)

12 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B)

15 Gle MB Transfer @ 14+/16+

*Record Total Rds + Reps

Cool Down

SB YTL (2-3x5e @ Slow Tempo BW)

Feet Grounded with Hips&Belly on the SB make the letters Y-T-L with arms.
*1 Min Rest

Mobilize

Foam Roll Adductors (1 Min Each)

Banded Lateral Highway (1 Min Each)

Wall Stretch (1+ Min Each)