CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/OHS/SOTS Press 2x10e (30s)

Strength/Power

Power Snatch + OHS (TnG Reps: 3+3@Bar, 3+3@LBD WT, Then 3×3+3@HBD WT)

*1.5 Min Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*Unbroken Reps

Conditioning

Metcon (AMRAP – Reps)

AMRAP11

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

15 Box Jump (S-AC, Rx-20/24)

20 Air Squat (to appropriate MB HT)

*Record Total Reps (1 Round = 45 Reps)

Cool Down

Side Planks: 2-3x30s Each (1 Min Rest)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)