WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills: 2xHigh Knee Single/Backwards 2In2Out/5 Hop + Single In

KB Ribbon/Goblet Squat/Toe Tap 2×10/10/20 @ 20/30 (30s)

Inchworms 2×6 (30s)

Conditioning

Metcon (AMRAP – Reps)

Multi AMRAPs

6 Min: 800m Run + Max TGU (S-AC, Rx-20/30, Rx-35+/50+)

5 Min: 600m Run + MAX 3DL/3Burpee Bar Hop (S-65/95, Rx-105/155, Rx+135/185)

4 Min: 400m Run + Max DUBS (S-Singles)

*2 Minute Rest Between AMRAPs

*Record Total Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @ 14/16)

*1 Min Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)

Chest Stretch (1 Min Each)