WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Dyna Hop + Transfer 3 Min @ 16/20

KB Ribbon/Scorpion Kick/Toe Taps 2×10/10/30 @ 20+/30+ (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

5 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65/95)

10 Front Rack Lunge (Same WT as Above)

50 DUBS (S-150 Singles)

600m Run

*Record Total Rds + Reps

Cool Down

Partner Awkward Carry (600m)

Options: 30+ lbs Slosh Pipe/Large Box/Two 16+ lbs MBs
*Switch A.N.

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Each Side: 10 Movements)

Foam Roll Calves (1 Min Each)

Wall Stretch (1+ Min Each)