CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3 Min

PT/TMC/Air Squat 2×10/10/10 (30s)

TD WOD Prep

1. Muscle Clean + Rack Rotation + Strict Press 2×5/5e/5 @ Bar (60s)

2. DL + Hang Power Clean + Push Jerk 3×5/3/2 Building In WT (60s)

Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*WT Options: S1-Bar to 55/75, S2-75-95/95-135, Rx-105/155

*Record Time

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lying Trap Smash (2 Spots/10 Slow Movements Each)