CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner MB Toss 2 Min @ 16/20

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s)

TD WOD Prep

Power Snatch + OHS @ PVC-Bar 2×5+5 (60s)

Basic Kip 2×10 (60s)

Ath Specific Warm-Up 5-7 Min

Conditioning

Time Priority 14.2 (AMRAP – Reps)

Complete As Many Reps As Possible:

0:00-1:00 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

1:00-2:00 OHS (S-AC to 55/75, Rx-65/95)

2:00-3:00 Pull-Ups

3:00-4:00 OHS

4:00-5:00 Pull-Ups

5:00-6:00 OHS

Cool Down

DB Skull Crushers 3×10 @ 15+/25+ (60s Rest)

Single DB w/ 2010 Tempo

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

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