WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

2x Team Plate Relay (10-15 lbs Plate: 2 Teams)

PVC Halo/Shin Box Rotation 2x5e/10 (No Rest)

SA OHS 2x5e @ BW-30 lbs (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAPs

10 Burpee Box Jump Overs (S-AC Step Over, Rx-20/24)

15 Pull-Ups (S-20 Basic Kips/2010 Ring Row, Rx-Chin, Rx+C2B)

20 Alt Lunges @ BW

30 Cal Row

*3 Rounds – 1 Min Rest Between Rounds

*Rollover Rounds – Record Total Rds + Reps

Cool Down

Renegade Row (2-3×16 @ BW-20/35 )

*1 Min Rest

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)