WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL

PVC Halo/Alt Rev Lunge/Pull+ 2x10e (30s)

Skill Practice

Turkish Get Up (4×4 @ HBD WT *90s Rest)

Suggested Start: S-BW-15, Rx-20/30, Rx+30/40

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Min AMRAP

5 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

10 Wall Ball (S-10/14, Rx-14/16, Rx+16/20)

15 Cal Row

Record Rds + Reps

Cool Down

Side Bridges (2-3x10e @ Slow Tempo *60s Rest)

Mobilize

Foam Roll Quads

Wall Stretch