CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Crab Walk + Back Pedal 3 Min

PT/OHS/SOTS Press 2x10e (30s)

TD WOD Prep

1. Muscle Snatch + BTN Push Press + OHS 2x5e @ Bar (60s)

2. Power Snatch 3×3 TnG Building In WT (60s)

Conditioning

Metcon (AMRAP – Reps)

CF Open 14.1 EMOM

EMOM10

Min1: 3 TnG Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 30s MAX DUBS (S-Singles, Rx-DUBS)

*Record Total Jump Rope Reps

Mobilize

Banded OH Stretch (1 Min Each)

Kneeling Forearm Smash (1 Min)

Lax Ball Glute Smash w/ Rotation (2 Min Each)