WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Lateral Shuffle 2 Minutes

DB Complex: Ribbon/Alt Snatch/SA OHS 2×10/5e/5e @ 20+/30+ (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

400m Run

24 Air Squats (to appropriate MB Ht)

12 Burpee Box Jump Overs (S-AC w/ Step Over, Rx-20/24, Rx+24/30)

CAN Use Hands On BBJO

*Record Total Rds + Reps

Cool Down

Partner Plate Zercher Carry (400m (S-15/25, Rx-25/45) )

Hold Plate in Zercher Position with Elbows at 90 degrees
*Switch A.N.

Mobilize

Foam Roll/Lax Ball Glute Smash (1 Min Each)

Banded Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)