CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Butt Kicks 2xGLap (Partner Rest)

PT/OHS/SOTS 2x10e (30s)

TD WOD Prep

1. Muscle Snatch + BTN Push Press + OHS 2x5e @ PVC to Bar (30s)

2. OHS 3×5 Building Wt (60s)

3. 200m Jog

Conditioning

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*OHS WT based on 15 being completed in 3 or less sets EACH Round

*Alternate Scale: 4RFT (400m Run/10 OHS)

*Record Time (Cap: 22 Min)

Mobilize

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

Foam Roll Quads (1 Min Each)

Wall Stretch (1 Min Each)