CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Air Squat/Pull Plus 2x10e (30s)

TD WOD Prep

1. Power Snatch + BTN Push Press + OHS 2x3e @ Bar (60s)

2. Basic Kip 2×10 OR Ring Kip Swing 2×5

Conditioning

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Mobilize

Foam Roll Calves (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Static Scorpion Stretch (1 Min Each)