WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Lateral Shuffle 3 Minutes

PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s)

Conditioning

Metcon (Time)

4RFT

800m Run

15 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+HSPU)

10 Box Jumps (S-AC, Rx-20/24)

5 Front Squats (S-35/55, Rx-65/95, Rx+95+/135+)

Record Time or Reps (30-Minute Cap)

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch

Athlete’s Choice