WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

F-B Arm Circles/TMC/Kip 2x10e/10/10s (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B)

5 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU)

10 OH KBS (S-20/35, Rx-35+/50+)

15 Air Squats

20 Cal Row

*Record Total Rds + Reps

Cool Down

Side Plank ( 2-3x30s Each *1 Min Rest)

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)