CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Sprint Relay 3 Min

PT/Inchworm/3s Pause Air Squat 2×10/5/5 (30s)

Wall Stretch x 2 Min Each

TD WOD Prep

DB Squat (5@LBD WT, Then 4×5 @ HBD WT )

*Suggested WT: S-AC to 20/35, Rx-35/50

*Focus: Chest High + Controlled Descent

*1.5 Min Rest

Conditioning

Metcon (Time)

3 Rounds or 4RFT

5 Bar Facing Burpees (Jump Back & Up)

10 KBS (S-AC to 20/30, Rx-35/50)

10 GLe MB Transfer @ 16/20

*CF Open Athletes: 3 Rounds w/ 1.5-2 Min Rest (No Measure)

*Everyone Else: 4RFT

Mobilize

Foam Roll Adductors (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (2 Min Each)