WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills: 2x3Hop+Single In/Scissor-L/Scissor-R/Freestyle+Ball Catch

PVC Halo/Spider Lunge/Inchworm 2x10e/8/5 (30s)

Conditioning

Metcon (Calories)

90s AMRAPs

90s: 200m Run + Max Cal Row/Ride/Ski

*7 Rounds – 90s Rest Between Rounds – Split Class In Half

*Record Total Cals

Cool Down

Team Slosh Pipe Hold (5-8 Min )

*Switch A.N.

Mobilize

Lax Ball Rhomboid Smash (1 Min Each)

Lax Ball VMO Smash (1 Min Each)

Wall Stretch (1+ Min Each)