CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Crab Walk + Sprint 2xGLap (Partner Rest)

PT/TMC/Basic Kip 2×10/10/10 (30s)

TD WOD Prep

1. BB Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar

2. Thruster 3×5 Building Wt (60s)

Conditioning

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
CF Open 18.5 (aka 11.6 aka 12.5)

AMRAP7

Ascending Ladder by 3’s

Thruster (S1-Bar, S2-55/75, Rx-65/100)

C2B Pull-Up (S1-Jumping/Ring Row, S2-Chin, Rx-C2B)

*Record Total Reps

Cool Down

Partner 400m Goblet Carry @ 35/50

*Every Switch Perform 10 Jumping Jacks

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Wall Stretch (1+ Min Each)