WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Banded Bear Crawl + Back Pedal 2xGLap

PT/Pull+ 2x10e (30s)

SA OHS 2x5e @ BW-30 lbs (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

10 Burpee

10 Wall Ball (S-Air Squat, Rx-16/20)

800m Run

Record Total Rds + Reps

Cool Down

Farmer’s Carry (8 Minute Running Clock (30+/45+))

Each Partner Each Switch: 10 total Lateral Lunges

Mobilize

Lax Ball Front Shoulder Smash

Forearm Stretch

Wall Stretch