WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

PT/SL Wall Reach/Squat Thrust 2×10/5e/5 (30s)

Conditioning

Stationary 16.1 (AMRAP – Reps)

200Minute AMRAP

8 OH Lunges (S-AC to 55/75, Rx-65/95)

8 Bar Facing Burpees (S-Step Over)

8 OH Lunges (S-AC to 55/75, Rx-65/95)

8 Pull-Ups (S-Pull-Up Variation, Rx-C2B)

Record Total Reps (24 Reps Per Round)

Mobilize

Foam Roll Adductors (1 Min Each)

Foam Roll Lats (1 Min Each)

Pigeon Pose (1+ Min Each)

Chest Stretch (1 Min Each)