CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

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

TD WOD Prep

1. Muscle Snatch + BTN Push Press + OHS 2x5e @ Bar (60s)

2. Power Snatch 3×3 Building In Wt (60s)

Conditioning

2018 Regional Event 4 (Time)

For time:

2 rounds of:

10 Snatches (S1-PVC to 65/95, S2-95/135, Rx-125/175)

12 Bar Facing Burpees (S-Step)

Then, 2 rounds of:

10 Snatches (S1-PVC to 55/85, S2-65/95, Rx-75/115)

12 Bar Facing Burpees (S-Step)

Cool Down

Dead Bugs: 2-3×16 @ Slow Tempo (60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)