WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest)

PT/Lateral Lunge/Handstand Hold 2×10/10/15s (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

18-Minute AMRAP

5 Wall Walks (S-Abbr/Box, Rx-Nose-2-Wall)

10 T2B (S-HKR)

20 Alt Lunges @ BW

500m Row

*Record Total Rds + Reps

Cool Down

Partner Rack Carry (5-Minutes @20+/35+)

*Switch Every Glap

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Figure 4 Stretch (1 Min Each)