WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner KB Transfer 3 Minutes @ 20/35

Pull Plus/Spider Lunge 2×10/GLe (Walk Back)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

600m Run

25 Air Squats (To Appropriate Ball HT)

400m Run

15 Push-Ups (S-AC DB Floor Press, Rx-C2F)

200m Run

5 Strict Pull-Ups (S-5010 Tempo Ring Row, Rx-Chin, Rx+C2B)

Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @14+/16+ *1 Min Rest)

Mobilize

Foam Roll Quads

Chest Stretch

Wall Stretch