CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3 Min

PT/Air Squat/SA Push Plus 2x10e (30s)

TD WOD Prep

1. Talk Standards

2. 2 Min Steady State (60s)

Conditioning

Pop Test

1-Mile Run (Time)

2K Ski (Time)

10-Min Assault Bike (Cals)

7-Min Burpee (Reps)

*Choose 1 Option

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Ski Erg (Time)

10-Min Assault Bike (Calories)

As many calories as possible

7 Minute Burpee (AMRAP – Reps)

Cool Down

DB Complex – 3 Rounds

8 Curls + 8 Bent Over Row + 8 Strict Press + 8e Walking Lunges (60-90s)

*Suggested WT: 10+/15+

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)