WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

2x: Speed Ladder Drills: 1-In High Knee/Ickey Shuffle/Hop Scotch

Banded PT/Rev Lunge/Banded Rev Fly 2×10/5e/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Row/Ride (Max Cals)

Sky Dive Hold

Thruster @ S-35/45, Rx-45/65 (Max Reps)

Glute Bridge

Pull-Up (S-DB Strict Curl to Press @ 8+/15+, Rx-Chin, Rx+C2B)

MB Goblet Hold 16/20

*3 Rounds – 1 Min Rest Between Rds

*Record Total Reps

Cool Down

SB Circles (2-3x8e)

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Adductors (1 Min Each)

Chest Stretch (1 Min Each)