CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Banded Bear Crawl 2xGLap (Partner Rest)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (30s)

TD WOD Prep

1. PVC Clean Turn Over Drill 2×3 (30s)

2. Power Clean + Rack Rotation + Push Press 2×5/5e/5 @ Bar (60s)

3. C&J 3×3 Building In Wt (60s)

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
S1-AC to 65/95, S2-75/115, Rx-95/135, Rx+125/185

*Record Time (10-Min Cap)

Cool Down

DB Skull Crusher: 2-3×10 @ Slow Tempo (60s)

Suggested Wt (2 DBs): 8+/15+

Mobilize

Lying T-Spine Rotation (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1 Min Each)