WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Lateral Shuffle Relay 2 Minutes (Switch Every Glap)

PT/Rev Lunge/Pull Plus 2×10/5e/10 (30s)

SA OHS 2x5e @ BW-30 lbs (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

15 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

12 Back Loaded BB Lunge (S-BW to 35/45, Rx-55/75, Rx+85+115+)

9 Bar Facing Burpees (S-Step Over)

Record Total Rds + Reps

Cool Down

Side Plank ( 2-3x30s Each *1 Min Rest)

Mobilize

Foam Roll Lats

Foam Roll Quads

Forearm Chest Opener