WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Burpee Ladder 2×1-5 (60s)

PT/TMC/Pull Plus 2×10/10/10 (30s)

Wall Squat 2×8 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30-Minute AMRAP

30 DU’s (S-60 Singles)

15 Wall Ball (S-AC, Rx-16/20)

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

Row Ascending Ladder by 500m Each Round: 500, 1000, 1500, etc.

Record Total Rds + Reps

Mobilize

Foam Roll Lats

Foam Roll Quads

Chest Stretch

Wall Stretch