WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Banded Lateral Shuffle 2xGLap

KB Ribbon/Goblet Squat/Burpee 2×10/8/6 @20/30 (30s)

Conditioning

Metcon (Calories)

25-Minute Deck of Cards

Diamonds – Lunge (S-Alt, Rx-Jumping)

Spades – KBS (S-20/35, Rx-35/50, Rx+45+/60+)

Hearts – Squat Thrust Bar Hop (S-Step Over)

Clubs – Push Press (S-35/55, Rx-65/95, Rx+95/135)

Face Cards – 45s Row Sprint (Max Cals)

Record Total Cals

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs *1 Min Rest)

Dumbbell Shoulder External Rotation
IF TIME

Mobilize

Foam Roll Glutes

Foam Roll Quads

Wall Stretch

Forearm Chest Opener