WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

KB Complex: RW/Ribbon/Goblet Squat/Alt KB Swing 2x10e (20+/30+)

Pull + 2×12 (30s)

Strength/Power

Strict Pull-Up (4×5-8 *90-120s Rest)

(S-Inverted Ring Row/Jumping Pull-Up, Rx-Chin, Rx+C2B)

*Max 5 Reps Each Set for Jump Pull-Ups

*Various Grips

Conditioning

Metcon (Weight)

10-Minute AMRAP (Teams of 2-4)

Sled Pull (Added WT: S-25/45, Rx-45/70, Rx+70+/90+)

Switch Every Gym Lap – Record Total Team Gym Laps

Cool Down

Traveling Plank (2-3xGym Lengths *60-90s Rest)

Mobilize

Foam Roll Hamstrings

Standing Hamstring Stretch