WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (30-60s)

PT/TMC/3s Pause Air Squat 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

800m Row

20 Air Squats (to appropriate ball HT)

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

5 Strict Press (S-35/55, Rx-55/75, Rx+75+/95+)

Record Total Rds + Reps

Cool Down

Side Bridges (2-3x10e @ 3010 Tempo *1 Min Rest)

Mobilize

Foam Roll Calves (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)