CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Skip + Bear Crawl 2xGLap (Partner Rest)

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

TD WOD Prep

1. PVC Turnover Drill 1×3 (Group)

2. BB Muscle Snatch + OHS 2×3/3 @ PVC to Bar (30s)

3. Power Snatch + Rope Skip 3×5/15 Building In Wt (60s)

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
CF Open 11.1 & 14.1 (AMRAP10)

30 DUBS (S-Singles)

15 Power Snatch (S-35/45, Rx-55/75)

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Foam Roll Calves (1 Min Each)