CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3-5 Min

PT/Shin Box Rotation/Basic Kip 2×10/10/10 (30s)

TD WOD Prep

1. PVC Turnover Drill 1×3 (Group)

2. BB Muscle Snatch + OHS 2×3/3 @ PVC to Bar (30s)

3. Power Snatch + BMU Variation 2×5/1-3 (60s)

Conditioning

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
AMRAP7

10 Power Snatch (S1-35/45, S2-45/65, Rx-55/75)

3 Bar Muscle Ups (S1-Burpee Ring Row, S2-Burpee Pull-Up, Rx-Bar MU)

*Record Total Rds + Reps

Cool Down

DB Skull Crusher 3-4×10@ Slow Tempo

Suggested Wt (2 DBs): S-8/12, Rx-10+/15+

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

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