WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder: 1-IN/3 Hop + 1-IN/Backwards 2-IN-2-OUT 2x

PT/Air Squat/Pull Plus 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30-Minute AMRAP

8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Strict HSPU)

8 Pull-Ups (S-Ring Row/Jumping Negative, Rx-Chin, Rx+C2B)

8 Front Squats (S-35/55, Rx-65/95, Rx+115/155)

800m Run

Record Total Rds + Reps

Mobilize

Foam Roll Quads

Foam Roll Lats

Forearm Chest Opener

Wall Stretch