28
Mar
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)