CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Frankenstein + Side Shuffle 3 Min (Partner Rest)

PT/McKenzie Press-Up/Frog Jump 2x10e (No Rest)

TD WOD Prep

DL 3×5 Building Sets (60s)

Banded Rev Fly + HS Hold 2×12/10s (60s)

5 Min Ath Specific

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
DL (S1-AC to 95/135, S2-125/185, Rx-155/225)

HSPU (S1-Elevated/Knee Push Up , S2-C2F Push Up, Rx-HSPU)

*Record Time

Cool Down

Banded Curls (IF TIME): 2-3x20s (1 Min Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)