WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 3 Minutes

PVC Series: Halo/OHS/Hinge 2x5e/10/10 (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20-Min AMRAP (2-3 Athletes)

100 DUBS (S-200 Singles)

50 Cal Row – Switch Every 10 Cals

30 Wall Ball – Switch Every 5 Reps

10 DLs (S-65/95, Rx-105/155, Rx+155+/225+) – Switch Every Rep

*Teams of 3: 2 Athletes Act As 1

P1 Work/P2 Rest

*Record Team Name/Rds + Reps

Cool Down

Partner Dead Bug Ladder (2×2-8 )

P1 Dead Bug

P2 Hold Arms & Legs Up
*1 Min Rest

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)