WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills x 2: 1InHighKnee/2In2Out/Scissor L/Scissor R

PT/TMC/Frog Jump 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 25-Minute AMRAP (Teams of 2-3)

1000/1500m Row

6/9 Wall Walks (S-Box Pike Walk, Rx-Wall Walk)

30/45 Wall Ball (S-AC, Rx-16/20)

600/900m Row

4/6 Wall Walks

20/30 Wall Ball

500/750m Row

2/3 Wall Walks

10/15 Wall Ball

Record Team Name + Rds + Reps

P1 Work/P2 Rest (Teams of 3 can have 2 athletes going at once)

Cool Down

SB Dead Bugs (2-3×16 Total @ Slow Tempo *1 Min Rest)

Mobilize

Foam Roll Quads

Static Scorpion Stretch

Lying I/R Stretch