CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Burpee Ladder 2×1-5 (30s Rest)

PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/5e/5e (30s)

Strength/Power

Strict Press (5, 5, 3, Then 5, 3, 2, 1+10s OH Hold)

Strict Overhead Press
5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT

*ALL Pretty – Last Set 10s OH Hold

Conditioning

Metcon (AMRAP – Reps)

1 Min Stations (12 Min Running Clock)

Station1: AB/Ski – Max Cals

Station2: High Plank

Station3: Alt DB Snatch (S-AC to 20/30, Rx-35+/50+)

Station4: Wall Sit

*2 Rounds – 30s Between Stations

*Record Total Reps

Mobilize

Banded OH Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)