CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Butt Kicks + Lateral Slide 2 Min (Partner Rest)

PT/Air Squat/SA Push Plus 2×10/10/10e (30s)

TD WOD Prep

TD WOD Prep

BB Rack Rotation + FS: 2x5e/5 @ Bar (60s)

Bar Facing Burpee: 2×5 (60s)

5 Min Ath Specific Prep (Thruster Focus)

Conditioning

Metcon (Time)

For Time

21-15-9

Thruster (S1-Bar to 55/75, Rx-65/95, Rx+85/115)

Bar Facing Burpee (S-Step Over, Rx-Jump Over)

*Record Time

Cool Down

Standing Shoulder E.R. 2-3x10e @2.5-5# (No Rest)

2020 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)