WOD Thursday Boot Camp

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL

SA OHS 2x5e (BW-20/30) – 60s Rest

Conditioning

1: Metcon (AMRAP – Reps)

8 KB Headcutter (S-Air Squat-15, Rx-20/30, Rx-30+/40+)

60s: KB Transfer MAX Gym Lengths in .5 Increments (Same KB WT As Headcutter)

3 Rounds – 2 Minute Rest (Record Total Gym Lengths)

2: Metcon (AMRAP – Reps)

8 Broad Jumps

60s: Row Sprint (Max Cals)

3 Rounds – 2 Minute Rest (Record Total Cals)

3: Metcon (No Measure)

8e SA Bench Row (15+/25+)

8e SL Wall Reach

2-3 Rounds – Rest A.N.

Mobilize

Lax Ball Hamstring Smash (On Box)

Standing Hamstring Stretch