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/3s Pause Squat/Pull Plus 2x10e (30s)

Conditioning

Metcon (Calories)

3 Min AMRAPs

10 Pull-Ups (S-Basic Kip Only/3010 Ring Row, Rx-Chin, Rx+C2B)

20 Wall Ball Shots (S-MB Thruster, Rx-16/20)

Max Cal Row

*4 Rounds – 3 Min Rest Between Each

*Record Total Cals

Cool Down

Team Slosh Pipe Hold ( 5-8 Minutes)

*Overhead Hold

*Teams of 2-4 Switch A.N.

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)