WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder 2x: 3 Hop + 1In/Icky/Freestyle + Ball Catch

PT/Inchworm/Air Squat 2×10/5/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

22-Min AMRAP

600m Run

50 DUBS (S-150 Singles)

30 Alt DB Snatch (S-AC, Rx-20/30, Rx+35+/50+)

15 Push-Ups (S-Knee/Elevated, Rx-HR Push-Up, Rx+HSPU)

10 T2B (S-15 HKR)

*Record Rds + Reps

Cool Down

Partner Box Carry (Partner Box Carry 5-7 Minutes )

Rectangle Boxes
*Switch Every Glap

Mobilize

Foam Roll Glutes (1 Min Each)

Foam Roll Lats (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)