CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Bear Crawl + Sprint 2 Min

PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)

TD WOD Prep

1. HKR + Clamp 2×3 (30s Rest)

2. Muscle Clean + Rack Rotation + FS 2x5e @ Bar (30s)

3. Thruster 3×3 Building Wt (60s)

Conditioning

Metcon (AMRAP – Reps)

2018 Regional Event 6 Variaiton

EMOM12

Min1: 45s Rope Climb (S-Ft On Ground/Rope Pull, Rx-Traditional/Legless)

Min2: 45s Thruster (S-AC to 65/95, Rx-80/115, Rx+105/155)

Min3: Rest

*Record Total Reps

Cool Down

Weighted Sit-Up (If Time): 2-3×12 @ HBD Wt (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)