BPFIT

Bluprint Fitness – BPFIT

Warm-up

2 Min Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR)

Strength/Power

Floor Press (5@Bar, 5@LBD WT, Then 5×5@HBD WT or 70-75%)

*Suggested HBD WT: S-Bar to 65/95, Rx-80/135, Rx+85+/155+

*Use Rig Racks (Partner Up As Needed) – 16 Min Clock – 90s Rest

Conditioning

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Power Snatch(S1-35/45, S2-45/65, Rx-55/75)

Bar Muscle Up (S1-RR, S2-Chin or C2B Pull-Up, Rx-BMU)

*Record Total Rds + Reps

Cool Down

Windshield Wipers 3×10 (60s)

*S-Knees Bent, Rx-Legs Straight

Mobilize

Pigeon Pose (1 Min Each)

Kneeling Lat Stretch (1 Min Each)