CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 16/20

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

Strength/Power

Hang Power Clean + Push Jerk (3+3@Bar, 3+3@LBD WT, Then 4×5+5 @ HBD WT )

*1.5 Min Rest

*Unbroken Reps – All HPC Followed By All PJ – Choose Appropriate WT

*Suggested WT: O1-AC to 65/95, O2-95+/135+

Conditioning

Metcon (Calories)

AMRAP10

Row-Ride-OR-Ski (Max Cals)

Every 2 Minutes Complete: S-8 Jumping Pull-Up/Ring Row, Rx-8 Chin/C2B, Rx+2-5 MU)

2-4-6-8 Minute Mark

*Record Total Cals + Pull Variaiton Used

Cool Down

Partner Side Bridge Ladder: 2×1-6 (1 Min Rest)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Lats (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)