Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Toss 2 Min @ 16/20 PT/Air Squat/Pull Plus 2x10e (30s) Strength/Power Push Press (Strength Ladder) 7@Bar, 6@50%, 5@60%, 4@70%, 3@75%, 2@80%, 1@85% or HBD WT *90s Rest *IF No Numbers – Suggested 1RM Template: S-65/95, Rx-95/135, Rx+125+/185+ *18 Min Clock – ALL PRETTY – Dip & Drive Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP8 3 Ring Muscle Ups (S-6 Ring Rows, S2-6 Pull-Ups, S3-3 Strict Pull-Ups, Rx-RMU) 6 Squat Cleans (S-AC to 65/95, Rx-80/115, Rx+105+/155+) 9 Burpee Bar Hops (S-Step) *Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

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CrossFit Open Warm-up 3 Min Run/Row/Ride/Ski PT/TMC/Shin Box Rotation 2×10/10/10 Hip Halo Activation Series 5 Min Athlete Specific Warm Up Conditioning PICK ONE BELOW Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Mobilize Foam Roll Quads (2 Min Each) Lax Ball Front Shoulder Smash (1 Min Each) Wall Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more