WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Dyna Hop + MB Transfer 3xGLap (Partner Rest)

PT/Rev Lunge/Burpee 2×12/10/8 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

28-Minute AMRAP

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

5 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+Strict HSPU)

10 Front Rack Lunges (S-AC, Rx-65/95, Rx+95/135)

20 Cal Row

800m Run

Record Total Rds + Reps (48 Reps Per Round)

Mobilize

Foam Roll Quads

Foam Roll Lats

Wall Stretch

Athlete’s Choice