WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer 3 Min @ 16/20

PT/Lateral Lunge/Kip 2×10/5e/10-15s (30s)

Conditioning

AMBER (Time)

For Time: 6-9-12-15-6

Pull-Up (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+C2B)

Burpee

Power Clean (S-35/55, Rx-65/95, Rx+95+/135+)

Row (Cals)

Air Squat

Record Time

Cool Down

Hollow Hold (2-3x20s *1 Min Rest)

Mobilize

Foam Roll Lats (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)