WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

DB Complex: Curl/Bent-Over Row/Thruster/Lateral Lunge 2x8e (10+/15+)

Banded Reverse Fly 2×12 w/ Light Band (30s)

Strength/Power

BB Inverted Row (4×5-8 *90-120s Rest)

S-Slow Tempo Ring Row

Conditioning

Metcon (Weight)

12-Min EMOTM

3 BB Thruster (Suggested Start: S-35/55, Rx-55/75, Rx-65/95)

5 Bar Facing Burpee Bar Hops (S-Squat Thrust)

Thruster WT Can Increase After Set 3

Record Heaviest Completed Thruster Set

Cool Down

Strict Bear Crawl (2-3xGL (Walk Back))

Mobilize

Lax Ball Trap Smash

Forearm Chest Opener