CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Squat Thrust Ladder 2×1-5 (30s Rest)

PT/Air Squat/SA Push Plus 2×10/10/10e (30s)

TD WOD Prep

1. Power Clean + BB Rack Rotation: 2×5/5e @ BB (30s)

2. Strict Press + Push Press + Push Jerk: 2×3/3/3 @ BB (30s)

3. Clean & Press Variation of Choice: 5@Bar, 3@LBD, 3@WT Being Used

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*AC Options: Bar-85/125 (Wt Should Be Less Than 75% of 1RM C&J 125/180)

*8-Minute Cap

Cool Down

Banded Palof Press: 3x10e @ Slow Tempo (1 Min Rest)

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots/10 Movements)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)