CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint Relay 3 Min (Partner Rest)

F-B Arm Swings/SL Glute Bridge/Basic Kip 2x10e/10e/10 (30s)

TD WOD Prep

*Banded Stretch Trio: OH/Lat Highway/Bully 1 Min Each (60s)

*OH KBS 3×5 Building In Wt (30s)

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3RFT

400m Run

21 OH KBS (S-AC to 20/30, Rx-35/50)

12 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

*Record Time

Cool Down

DB Skull Crusher: 2-3×12 @ HBD WT (60s Rest)

Suggested WT: 8-15/12-20 (Two DBs)

Mobilize

Forearm Chest Opener (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)