CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (30s)

OH Arm Swings/TMC/Supermans 2×10/10/10 (30s)

TD WOD Prep

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

2. FS 3×3 Building In Wt (60s)

Conditioning

BB CF Open 18.2 (Time)

1-2-3-4-5-6-7-8-9-10 Reps For Time:

Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Bar Facing Burpee (S-Step)

Record Time (12-Min Cap)

Cool Down

Banded Curls 3-4x20s (40s Rest)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)