CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Frog Jump Ladder 2×1-5 (30s)

PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s)

TD WOD Prep

*Talk Standards/Options (5 Min)

*2x 1-2 Pull/Push Varation + 3 Pause MB Thrusters + 20 Rope Skips (5 Min)

*Athlete Specific Warm Up (5-Min)

Conditioning

Metcon (AMRAP – Rounds and Reps)

CF Open 15.3

14-Min AMRAP

7 Ring MU (S1-Burpee Ring Row/Pull-Up, S2-Bar MU, Rx-Ring MU)

50 Wall Ball (S1-AC 30 Reps, S2-10/16, Rx-14/20)

100 DUBS (S-100 Singles)

*Record Rds + Reps

Mobilize

Forearm Chet Opener (1 Min Each)

Foam Roll Quads (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)