CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PVC Halo/Air Squat/Banded Rev Fly 2x5e/10/10 (30s)

TD WOD Prep

1. Muscle Clean + Rack Rotation + 2s Pause FS 2×5/5e/5 @ Bar (60s)

2. Thruster 3×5 Building In Wt (60s)

Conditioning

Metcon (Time)

Half CF Open 17.5

5RFT

9 Thrusters (S-Bar to 55/75, Rx-65/95, Rx+80/115)

35 DUBS (S1-Singles, S2-20 DUBS, Rx-35 DUBS)

*Record Time

Cool Down

Pilates Sit-Up: 2-3×10 (1 Min Rest)

Mobilize

Foam Roll Quads (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Wall Stretch (1+ Min Each)