WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

KB Complex: RW/Alt KBS/Thruster 2x8e/8/8 @ 20+/30+ (30s)

Conditioning

Metcon (AMRAP – Reps)

2 Minute Stations

1: Ski Ergs – Max Cals

2: Static Hold – Side Plank/Glute Bridge/Sky Dive (Switch A.N.)

3: Burpee Box Jump Overs (S-Step Over, Rx-20/24)

4: KB Transfer (S-AC, Rx-20/35, Rx+35/50) – MAX Gle

*2 Rounds – 2 Min Rest Between Rds – *Record Total Reps

Cool Down

Partner Sit-Up (2-3×12-15 @ BW to 30#)

*Partner Holds Feet
*1 Min Rest

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Chest Stretch (1 Min Each)

Foam Roll Adductors (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)