WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Forward/Backwards Run 3 Min (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Burpee 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

2-Minute STATIONS

Station 1: Airdyne – Max Cals

Station 2: 10 Pull-Ups + 10 Air Squat (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Max Reps

Station 3: Dirty Squat Thrust – Max Reps

Station 4: Run – Max Glengths

*1 Minute Between Stations – 2 Cycles

*Record Total Reps Combined

Cool Down

Rolly Polly (2-3×6 @ Slow Tempo *1 Min Rest)

Abdominal Exercise
*With Partner

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Banded Lateral Highway (1 Min Each)

Kneeling Hip Flexor Stretch