CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Crab Walk + Sprint 2xGLap (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×3@70-75%)

*2 Min Rest

*IF Doing the CF Open – Adjust As Needed

*Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM8

MIN1: 10 Push-Ups (S1-Elevated, S2-5 C2F, Rx-10 C2F, Rx+15 C2F)

MIN2: 30s MAX Alt DB Snatch (S-AC to 20/35, Rx-35+/50+)

Record Total Reps

Cool Down

Pilates Sit-Up: 2-3×10 @ Slow Tempo (60s)

Mobilize

Pigeon Pose (1+ Min Each)

Chest Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)