CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Laddder 2×2-8 (30s)

PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s)

Skill Practice

Split Jerk (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT)

*IF No Numbers – Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/185+

*Technique Focus – Vertical Dip & Drive

*18 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP12

6 Strict Pull-Up (S1-3010 RR, S2-Kipping PU, Rx-Strict Chin, Rx+Strict C2B)

10 Pistols (S1-Pistol Variation, S2-Alt Lunge, Rx-Alt Pistol)

14 Cal RRS

*Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball E/R Smash (1 Min Each)