Training Camp

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Sprint + Back Pedal 3xGLaps

PVC Halo/Inchworm/Glute Bridge 2x5e/5/10 (No Rest)

Skill Practice

Hang Power Snatch (Practice 12-15 Min)

1. PVC Position Drills 2×2 (Shrug, HP, Muscle, HPS, OH Hold)

2. Then 4×3 (1.5 Min Rest)

*Form Focus

Conditioning

Metcon (Calories)

AMRAP12

3 Rounds of…

6 DL (S-55/75, Rx-65/95, Rx+95/135)

9 Sit-ups (Rx+HKR or T2B)

12 Squat Thrust (Rx+Bar Hop)

200m Run (S-150m)

Then…

Max Cals Row/Ride/Ski With Remaining Time

*Record Max Calories

Cool Down

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)