WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + OH Hold 2xGL (P1-GL Crab Walk/P2-OH Plate Hold 25+)

PVC Halo + Lateral Lunge 2x10e (60s)

Strength/Power

OH Walking Lunge (4×10 total @ HBD WT *90-120s Rest)

Suggested Start: S-Plate 15/25, Rx-35/55, Rx+55+/75+

WTs Can Increase

Conditioning

Metcon (AMRAP – Reps)

Couplet

Max Pull-Ups (S-Ring Row/Banded 1.5x, Rx-Chin, Rx+C2B)

60s: Strict Bear Crawl (MAX GL’s – 5 lbs plate on back)

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

Cool Down

DB E.R. (2-3x10e @ 2.5-15 lbs *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Lax Ball Shoulder Smash (Front)

Forearm Chest Opener