CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner 2 Inchworms + Sprint 3 Min (Partner Rest)

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

Strength/Power

Squat Snatch + OH Lunge (2+6@Bar, 2+6@LBD WT, Then 3×1+4@HBD WT )

Full Snatch + Overhead Lunge
*1.5 Min Rest

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

*Unbroken Reps

Conditioning

Metcon (AMRAP – Rounds and Reps)

3xAMRAP3

5 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)

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

15 Air Squat

*1 Min Between AMRAPs

*Rollover Rounds – Record Total Rds + Reps

Cool Down

Arch Holds: 3x15s (45s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots + 8 Movements Each Side)