WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer @ 16/20 3-Min

PT/OHS/SOTS Press 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

600m Run

20 Front Rack Lunges (S-AC, Rx-45/65)

400m Run

20 Push Press (S-AC, Rx-45/65)

200m Run

20 Muscle Cleans (S-AC, Rx-45/65)

*Record Rds + Reps (100m=1 Rep)

Cool Down

Partner Farmer Carry (600m @30+/50+)

*Every Switch – Each Athlete Performs 10 Jumping Jacks

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball Glute Smash (1 Min Each)

Standing Calf Stretch (1 Min Each)