WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes (Partner Rest)

KB Complex: Ribbon/Goblet Squat/OH Hold: 2×10/10/30s @ 20+/30+ (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

400m Run

20 Wall Ball (S-KB Thruster 20/35, Rx-16/20)

10 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+125+/185+)

5 HSPU (S-Push Up Variation, Rx-Kipping HSPU, Rx+Strict HSPU)

*Record Total Rds + Reps

Cool Down

Goblet Carry (Partner 400m )

Hold KB/DB in Goblet position
*Switch A.N.

*Suggested WT: S-20/35, Rx-40+/60+

Mobilize

Foam Roll IT Bands (1 Min Each)

Foam Roll Lats (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)