WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes (14+/16+)

DB Complex: Curl + Bent Row + Thruster + Lateral Lunge 2x8e (10+/15+) – 60s Rest

Pull + 2×12 (30s)

Skill Practice

Toes-To-Bar (12 Minutes)

2×10 Pull +/2×5 Kips/2×5 KTE/3-4×5 T2B

Each Progressions Should be 80% Mastered B4 Moving To the Next

Rest at Least 60s Between Attempts

Conditioning

Metcon (AMRAP – Reps)

Max Effort Triplet

3 Rounds – 60s Rest

3 Rope Climbs (S-Feet on Grounds, Rx-Rope Climb, Rx+2 Legless)

90s Squat Thrust Broad Jump (Max Effort)

Cool Down

Handstand Hold (2-3x20s *60s Rest)

(S-Box, Rx-Wall, Rx+Free Standing)

Mobilize

Lax Ball Trap Smash

Chest Stretch