CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min

PT/TMC/Basic Kip 2×10/10/10 (NR)

Strength/Power

Split Squat (5e@Bar, 5e@LBD WT, 3x8e@HBD WT)

*Suggested HBD WT: S-Bar 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – 90s Rest – 3010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Min2: Row Cals (S-7/9, Rx-9/11, Rx+11/13)

Min3: Rest

*Record Total Reps

Cool Down

Side Plank 2-3x30s Each (30s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)