WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGL (Partner Rest)

KB Figure-8 2×12 total @ 20+/30+ (60s)

Strength/Power

Weighted Step-ups (4x8e @ HBD WT *90-120s Rest)

*2 DB/KB’s in the Farmer Carry Position

*Suggested Start: S-BW, Rx-15/25, Rx+25+/35+)

Conditioning

Metcon (AMRAP – Reps)

Tabata (8 Rounds)

Wall Ball (S-MB Front Squat, Rx-14/16, Rx+16/20)

Hollow Rocks (S-Hollow Hold)

Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

Supermans

Record Total Wall Ball Reps

Cool Down

SA DB Skull Crusher (3x8e @ 10+/15+ *60s Rest)

Mobilize

Foam Roll Glutes + IT Bands

Wall Stretch