CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Skip + Back Pedal 3 Min (Partner Rest)

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

TD WOD Prep

Muscle Snatch + BTN Strict Pres: 2x5e/5 @ Bar (60s)

Jump Rope Singles: 2×30 (60s)

5 Min Ath Specific Prep (Snatch Focus)

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
30 DUBS (S-60 Singles, Rx-DUBS)

15 Power Snatch (S-Bar, Rx-55/75)

*Record Total Reps

Cool Down

Dead Bugs: 2-3×16 @ Slow Tempo (1 Min Rest)

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll Calves ( 1 Min Each)

Forearm Chest Opener (1 Min Each)