WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

Forward/Back Arm Swings + Frog Jump + Pull Plus 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25-Minute AMRAP

10 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin)

20 Back Loaded Lunges (S-BW to 55/75, Rx-65/95)

50 DUs (150 Singles)

200m SA Farmer Carry (S-20/35, Rx-35/50)

Record total Rds + Reps

Cool Down

Partner Plank Tap-out Ladder ( 2×2-10 by 2’s *60s Rest)

Mobilize

Foam Roll IT Bands

Forearm Chest Opener

Wall Stretch