WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Obstacle Sprint Relay 3 Minutes (Partner Rest)

PVC Halo/Pull Plus/Rev Lunge 2x10e/10/5e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

10 T2B (S-HKR/Sit-Up)

10 Alt Pistols (S-20 Alt Lunges)

10 Power Snatch (S-35/55, Rx-65/95, Rx+95+/135+)

600m Run

*Record Total Rds + Reps

Cool Down

Rolly Polly (2-3×8 )

Abdominal Exercise
*1 Min Rest

*With Partner

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Banded OH Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)