CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (PR)

OH Arm Swings/Shin Box Rotation/Basic Kip 2×10/10/10 (30s)

TD WOD Prep

1. BB Power Clean + Rack Rotation + Push Press 2×5/5e/5 @ Bar (30s)

2. C&J + T2B Variation 3×3/3 @ Building WT (60s)

Conditioning

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CF Open 13.4

AMRAP7

Ascending Ladder by 3’s

Clean & Jerk (S-AC to 65/95, Rx-95/135, Rx+125/185)

T2B (S-Sit Up/HKR)

*Record Total Reps

Cool Down

Banded Palof Press 2-3x10e @ Slow Tempo (60s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1+ Min Each)

Lax Ball QL Smash (1 Min Each)