WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Partner Ball Slam Ladder 2×1-5 (10+/15+) – 60s Rest

PVC Halo + Air Squat 2x10e – 30s Rest

Skill Practice

Toes-To-Bar (12 Minutes)

Kipping T2B

2×10 Pull +

2×5 Kips

2×5 KTE

3-4×5 T2B

Each Progressions Should be 80% Mastered B4 Moving To the Next

Rest at Least 60s Between Attempts

Conditioning

Metcon (AMRAP – Reps)

8-Minute AMRAP

3 OHS (S-BW-45, Rx-55/75, Rx+65+/95+)

6 Pull-Ups (S-Jumping, Rx-Chin, Rx-C2B)

9 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

12 Walking Lunges @ BW

Record Reps (30 Reps Per Round)

Cool Down

Supermans (2×12 *60s Rest)

Mobilize

Foam Roll Calves

Standing Calf Stretch