CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Crab Walk + Sprint 2xGLap (Partner Rest)

PT/Lat Lunge/Pull Plus 2×10/5e/10 (30s)

TD WOD Prep

1. Banded OH Stretch + Chest Opener 1 Min Each

2. Basic Kip + SA Push Plus + Hover Hold 2×5/5e/15s (1 Min)

3. 5 Min Ath Specific Prep (Push/Pull/Squat Focus)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Cindy Intervals

AMRAP4 x 3

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

10 Push-Ups (S-Knee/Elevated, Rx-C2F)

15 Air Squats

2 Min Rest Between AMRAPs – Rollover Rounds

*Record Total Rds + Reps

Cool Down

Pilates Sit-Up: 2-3×10 @ Slow Tempo (1 Min Rest)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Chest Stretch ( 1 Min Each)

Wall Stretch (1+ Min Each)