WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Obstacle Sprint Relay 3 Minutes

PVC Halo/Lat Lunge/Pull Plus 2x10e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAPs

500m Row

6 T2B (S-HKR)

9 Push Press (S-35/55, Rx-65/95, Rx-85+/115+)

12 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

*3 Rounds – Rest 2 Minutes Between Rds

*Rollover Rds – Record Total Rds + Reps

*IF doing the CF Open – 70% Exertion

Cool Down

Prone Press (2-3×12 @ BW )

Lying on the ground face down, feet on the floor, butt engaged, lift your chest and press overhead with your arms.
*1 Min Rest

*3030 Tempo

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Per Side – 10 Movement Each)

Foam Roll Calves (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)