WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (60s)

PT/Lat Lunge/Push + 2×10 (30s)

Strength/Power

Dips (4×5-8 (Strict Dips: S-Negative, Rx-Steel, Rx+Ring))

Chase each set w/ 10 Jumping Ball Slams (16/20)

90-120s Rest

Conditioning

Metcon (AMRAP – Reps)

Team Sled Pulls (2-4)

8 Minute AMRAP – Switch Every Glap

Record Total Gym Laps

(S-25/45, Rx-45/70, Rx+70+/90+)

Cool Down

SB Jack Knife ( 2-3×10 @ Slow Tempo *60s Rest)

Mobilize

Foam Roll Glutes

Triceps Stretch

Athlete’s Choice