WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s)

Conditioning

Zero Dark 30 (AMRAP – Reps)

30 Minutes to Complete:

3 Rounds

50 Cal Row

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

30 T2B (S-HKR)

20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+)

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

IF Athlete Finishes 3 Rounds – MAX Glength Farmer Carry 35+/50+

Record Total Reps (1 Round=150)

Mobilize

Foam Roll Glutes (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)