WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder x 2: 2 In/2 In 2 Out Hop/3 Hop + 1 In

PT/Air Squat/Pull Plus 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25-Minute AMRAP

800m Row

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

10 T2B (S-HKR)

15 Squat Thrust

10 Plate TGU (S-BW, Rx-10/15)

Record Total Rds + Reps

Mobilize

Foam Roll Lats

Foam Roll Quads

Forearm Chest Opener