CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner 3 Inchworm + Sprint 2xGLap (Partner Rest)

PT/OHS/SOTS Press 2x10e (30s)

TD WOD Prep

1. PVC Turnover Drill 1×3 (Group)

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

3. Full Snatch + Rope Skip Variation 3×2/10 (60s)

Conditioning

DUBS & Oly (Time)

2018 CF Games Teens/Masters Workout

For time:

50 DUBS

5 Squat Snatch (S1-Bar to 55/75, S2-75/95, Rx-135/185)

50 DUBS

4 Squat Snatch (S1-Bar to 55/75, S2-85/115, Rx-145/205)

50 DUBS

3 Squat Snatch (S1-Bar to 55/75, S2-95/135, Rx-155/225)

50 DUBS

2 Squat Snatch (S1-Bar to 55/75, S2-105/155, Rx-165/245)

*Record Time (10 Min Cap)

*DUB Scales: (S1-50 Singles, S2-30 DUBS, Rx-50 DUBS)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (2 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/8 Movements)