CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PVC Halo/TMC/Wall Angel 2x5e/10/10 (30s)

Turn Over Drill (As A Group)

Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar (30-60s)

Strength/Power

Hang Power Clean + Push Press (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)

*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*15-Minute Running Clock (60-90s Rest)

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×3@65-70% w/1s Pause )

*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95+/135+

*15-Minute Running Clock (1.5-2 Min Rest)

Heavy Carry (3-5xGLap )

Bear Hug
*30-60s Rest

*Options: 45# Plate, 75/100# Sandbag

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)