WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Bear Crawl + Crab Walk 2xGlap (Partner Rest)

DB Complex: Ribbon/Alt Snatch/Goblet Lunge 2×10/10/5e @20+/35+ (30s Rest)

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Station 1: Ski Erg (Max Cals)

Station 2: Wall Sit

Station 3: Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) – Max Reps

Station 4: Ski Dive Hold

Station 5: Burpee Plate Hop (Max Reps)

Station 6: Rest

*3 Rounds – Record Total Reps

Cool Down

DB E.R. (2-3x10e @ 2.5-12 lbs )

Dumbbell Shoulder External Rotation
*30s Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Chest Stretch (1 Min Each)