WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

2x Speed Ladder: 2 In/3 Hop + 1 In High Knee/Freestyle Hop Scotch w/ Ball Catch

DB Ribbon/DB Rev Lunge/DB OH Hold 2×10/5e/20s @ 12-15/20-25 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

18-Minute AMRAP

Cash-IN: 1500m Row

Then:

8 Front Rack Lunges (S-BW to 35/55, Rx-55/75, Rx+75/95)

12 Alt DB Snatch (S-AC, Rx-20/35, Rx+35+/50+)

16 Burpee Bar Hop (S-Step Over)

50 DUBS (S-100 Singles)

*Record Total Rds + Reps (86 Reps Per Round)

*IF doing the CF Open – 70-80% Exertion

*IF completed workout yesterday & doing CF Open – squat thrust inatead of burpees.

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs)

Dumbbell Shoulder External Rotation
*1 Min Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Calf Stretch (1 Min Each)

Wall Stretch (1 Min Each)