CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner MB Toss 2 Min @ 16/20

Banded OH Stretch + Chest Opener (1 Min Each)

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s)

TD WOD Prep

Overhead Squat (5@Bar, Then 4×3@LBD WT)

*Suggested WT: S-Bar, Rx-65/95, Rx+80/115

*1s Pause Sets – Be Conservative

*1.5 Min Rest

Conditioning

Metcon (Calories)

EMOM12

Min1: 10 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

Min2: 45s Assault Bike (CFOpen-Steady Pace, NonOpener-All Out)

Min3: 45s Glute Bridge

Min4: Rest

*Record Total Cals

Mobilize

Lateral Highway (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)