CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Crab Walk + Sprint 2xGLap (Partner Rest)

PT/TMC/SL Glute Bridge 2×10/10/10 (30s)

3s Pause Air Squat 2×5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, Then 3×8@60-65% or HBD WT)

*1.5-2 Min Rest

*ALL PRETTY – Take Conservative # Approach

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

3 Muscle Ups (S1-Burpee Ring Row, S2-Burpee PU, Rx-Bar/Ring MU)

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

9 Box Jumps (S-AC, Rx-20/24)

*Record Total Reps (18 Reps/Round)

Cool Down

Pilates Sit-Up: 2-3×10 (60s Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)