CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Dball Slam Ladder 2×2-8 (30s)

PVC Halo/SL Wall Reach/Dead Hang 2x5e/5e/15s (30s)

TD WOD Prep

Turkish Get Up (2e@BW, 2e@LBD WT, Then 5x1e @ HBD Building WT)

*Suggested HBD Wt: S-AC to 15, Rx-20+/30+

*1.5 Min Rest

*Keep It Clean

Conditioning

Metcon (AMRAP – Reps)

EMOM10

5 Squat Thrust + 1 Glap Sprint

Last Minute: MAX Glaps

Record Reps

Cool Down

DB E.R. 2-3x8e @ 2.5-10 lbs (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)