WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer 3 Minutes @ 16/20

KB Complex: Ribbon/Goblet Squat/L-SA OH Hold/R-SA OH Hold 2x10e/15s Each @ 20+/30+ (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

600m Run

30 Cal Row/Ski

15 Box Jumps (S-AC, Rx-20/24)

5 Wall Walks (S-Inchworm Walk, Rx-Wall Walk, Rx+24′ Handstand Walk)

*Record Total Rds + Reps

Cool Down

Partner Leg Spikes (2-3×12 )

*1 Min Rest

Mobilize

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

Foam Roll Calves (1 Min Each)

Pigeon Pose (1+ Min Each)