CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min (Partner Rest)

PT/OHS/SOTS Press 2×10/10/10 (30s)

Skill Practice

Snatch Balance (5@Bar, 3@LBD, Then 4×3@HBD Technique WT)

*Suggested HBD WTs: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*18 Minute Clock – 90s Rest – 2s Pause In Bottom Position

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 16 DB Lunges (S-BW to 20/35, Rx-35/50)

Min2: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

Min3: 30s Glute Bridge

*Record Total Reps

Cool Down

Partner Side Bridge Ladder: 2×1-5ea (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min)

Foam Roll Glutes (1+ Min Each)