WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Crab Walk + Back Pedal 3xGLa (Switch Every Gla)

SL Wall Reach 2x6e (30s)

Skill Practice

Pistols (10-12 Min)

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

Conditioning

Metcon (Calories)

Triplet w/ Rest

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

2 Minute MAX Row (Cal)

30: KB Rack Hold (S-20/30, Rx-30/40, Rx+40+/50+)

3 Rounds – 2 Minute Rest: Record Total Calories

Cool Down

Partner Kneeling Oblique Toss (2x10e (14/16) *60s Rest)

Mobilize

Foam Roll IT Bands

Wall Stretch

Athletes Choice