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)

PVC Halo/TMC/Pull Plus 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

50 Cal Row

20 Bar Facing Burpees (S-Step Over)

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

10 Front Rack Lunges (S-BW to 35/65, Rx-45/75, Rx+65/95)

10 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+5 MU)

*Record Total Rds + Reps

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs *1 Min Rest)

Dumbbell Shoulder External Rotation

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)