CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Skip 3xGLap (Partner Rest)

PT/OHS/Inchworm 2x10e (30s)

TD WOD Prep

1. PVC 3 Part Snatch Warm-Up: 2×3 Each (30s Rest)

2. Power Snatch 4×3 @ Building WT (60s Rest)

Conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*S1-AC to 65/95, S2-80/115, Rx-95/135

*Time Cap: 10 Minutes

Cool Down

Partner Plank Tap-Out Ladder: 2-3×2-10 (60s Rest)

Mobilize

Lying T-Spine Rotation (1 Min Each)

Pigeon Pose (1 Min Each)

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