CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint Relay 2 Min

PT/TMC/Wall Angel 2×10/10/10 (30s)

TD WOD Prep

1. Position SG DL 2×3 @ Bar (30s)

2. Hang Power Snatch + BTN Strict Press 2×3 @ Bar (30s)

3. Power Snatch 3×3 Building In Weight (60s)

Conditioning

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*S1-AC to 45/65, S2-65/95, S3-80/115, Rx-95/135

*Wt Should Be Approx. 70% Or Below of 1RM Snatch

*Record Time (10MinCap)

Cool Down

Partner 5 Min Awkward Carry (GLap Switch)

*Options: Large Box or 75/100 Sandbag

Mobilize

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball QL Smash (2 Min Each)