16
Feb
WOD Thursday CrossFit
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner Plate Transfer 3 Min @ 15+/25+
PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s)
Conditioning
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
6 Plate TGU (S-BW, Rx-10+/15+)
10 KBS (S-20/35, Rx-35+/50+)
15 Air Squats
500m Row
*Record Total Rds + Reps
Cool Down
Parallette Tuck Hold (2-3x20s)
S: SL L-Sit
*1 Min Rest
*Options: SL, Tuck, L-Sit
Mobilize
Foam Roll Lats (1 Min Each)
Foam Roll IT Bands (1 Min Each)
Lax Ball Forearm Extensor Smash (1 Min Each)
Lying Hip I/R Stretch (1+ Min Each)