WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

JJ + Bear Crawl 2×15/GL (Walk Back)

Banded PT/Frog Jump/Pull+ 2x10e (30s)

Skill Practice

Rope Climb (12-15 Minute Practice)

S-2x10s Clamp Hold + 4×3 Rope Climb Variation

Rx-2×10 Clamp Hold + 10-12 Total Rope Climbs

Rx+2×10 Clamp Hold + 10-12 total rope climbs (w/ 1-3 legless)

Rest A.N.

Conditioning

Metcon (Time)

For Time

18-15-12-9-6-3

Row Calories

Push-Ups (S-Elevated/Knee, Rx-C2F, Rx+Ring Dip)

Record Time

Cool Down

Partner Inverted KB Carries (5 Minutes @ HBD WT (Switch Every GL))

Single Arm

Mobilize

Forearm Strech Variaitons