CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Basic Kip 2×10/10/10 (30s)

TD WOD Prep

1. BB Rack Rotation + FS + Strict Press 2x5e+5+5 @ Bar (30s)

2. Thruster + PU Variation 3×3+3 @ Building WT (60s)

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Fran

21-15-9

Thruster (S-AC to 55/75, Rx-65/95)

Pull-Up (S-Jumping/Ring Row, Rx-Chin)

*Record Time (10Min Cap)

Cool Down

Partner 5 Min Static Hold (Switch A.N.)

Glute Bridge/Sky Dive

Mobilize

Forearm Chest Opener (1 Min)

Wall Stretch (1+ Min Each)

Foam Roll Adductors (1 Min Each)