WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills: 2xHigh Knee/Scissors-L/Scissors-R

PVC Halo/Pull Plus/SL Glute Bridge 2x10e/10/10e (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

5 Sumo DL (S-AC to 115/155, Rx-135/185, Rx+155/225)

10 Pull-Ups (S-15 Kips, Rx-Chin, Rx+7 MUs)

20 Lateral Hops

800m Run

*Record Total Rds + Reps

Cool Down

DB Bear Crawl (2-3xGLe)

*1-2 Min Rest

*Suggested WT: S-BW, Rx-12/20, Rx+20/30

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Calves (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)