WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills (2-In/Straddle Hop/Backwards 2-In 2 Out) 2xLadder Length

Banded PT/Frog Jump/Pull + 2x10e (30s)

Spider Lunge 2xGLe (Walk Back)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

800m Run

15 Pull-Ups (S-Ring Row/Jumping, Rx-Chin)

30 Push-Ups (S-Negative 2 Knee, Rx-C2F)

45 Air Squats

400m Run

5 Pull-Ups (S-Ring Row/Jumping, Rx-Chin)

10 Push-Ups (S-Negative 2 Knee, Rx-C2F)

15 Air Squats

Record Total Rds + Reps

Cool Down

Supermans (2×12 *60s Rest)

Mobilize

Foam Roll Quads

Foam Roll Lats

Chest Stretch