CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Bear Crawl + Sprint 3 Min

PT/Shin Box Rotation/Frog Jump 2×10/10/10 (No Rest)

TD WOD Prep

BB Rack Rotation + Power Clean: 3x5e/3 @ Building WT (60s)

HS Hold or HSPU Neg: 3x10s or 3 (30s)

5 Min Ath Specific Prep

Conditioning

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Scaling:

HSPU (S1-Elevated PU, S2-C2F/Ring Dip, Rx-HSPU)

Cleans (S1-AC to 75/115, S2-95/135, Rx-125/185)

*Record Total Reps

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Pigeon Pose (1+ Min Each)