CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Locomotor Movements

Lax Ball Forearm Smash 1 Min Each

PT/PVC Hinge/Wrist Ext 2×10/10/10e (30s)

TD WOD Prep

DB Hang Clean & Jerks

3e@LBD WT, Then 4x3e @ HBD WT

*1.5 Min Rest

*Suggested WT: S-20/35, Rx-35/50

*Between Sets 3 Broad Jumps

Conditioning

Metcon (Time)

3 Rounds/4RFT

5 Basic Kips (T2B For Non CF Open Athletes)

10 Alt Lateral Lunges @ BW

15 Cal Row

*CF Open Athletes: 2 Min Between Rounds/No Measure/80% RPE

*Non CF Open Athletes: 4 RFT

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (2 Min Each)