CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner KB Transfer 3 Min @ 20/35 (Partner Rest)

PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (30s)

TD WOD Prep

BB Rack Rotation + FS: 2x5e + 5 @ Bar (60s)

Double Bar Rack Hold + FS: 2x30s + 5 @ Bar (60s)

Thruster: 3×5 @ HBD WT (S-Bar to 55/75, Rx-65/95)

Conditioning

Metcon (Calories)

EMOM9

Min1: 5 DL (S-Bar to 65/95, Rx-125/185, Rx+155+/225+)

Min2: 30s Assault Bike (MAX Cals)

Min3: 30s Plate Hug 25/45

Record Total Cals

Cool Down

Plank Tap-Outs: 2-3×16 @ Slow Tempo (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

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