WOD Thursday CrossFit – BluPrint Fitness
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WOD Thursday CrossFit

16
Feb

WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Plate Transfer 3 Min @ 15+/25+

PT/Lateral Lunge/Inchworm 2×10/5e/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

6 Plate TGU (S-BW, Rx-10+/15+)

10 KBS (S-20/35, Rx-35+/50+)

15 Air Squats

500m Row

*Record Total Rds + Reps

Cool Down

Parallette Tuck Hold (2-3x20s)

S: SL L-Sit
*1 Min Rest

*Options: SL, Tuck, L-Sit

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Lax Ball Forearm Extensor Smash (1 Min Each)

Lying Hip I/R Stretch (1+ Min Each)

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