WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes

PT/Spider Lunge/Crab Walk 2×10/GLe/GLe (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25-Minute AMRAP

60 Cal Row

50 Wall Ball (S-Air Squat to Ball, Rx-14+/16+)

40 DU’s (S-120 Singles)

30 Alt Lunges @ BW

20 Push-Ups (S-Knee, Rx-C2F, Rx+HSPU)

10 Strict Pull-Up (S-3010 Tempo Ring Row, Rx-Chin)

Record Total Rds + Reps

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch