CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Bear Crawl + Sprint 2 Min (Partner Rest)

PT/Frog Jump/SA Push Plus 2×10/10/10e (30s)

Strength/Power

Split Squat (5e@Bar, 5e@LBD WT, Then 3x5e@HBD WT w/ 2010 Tempo)

*1.5-2 Min Rest

*Suggested WT: S-45/65, Rx-65/95, Rx+95/135

*Complete 1-Side B4 Moving To The Next

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

15 Burpee Bar Hops (S-Step Variations, Rx-Jump)

*Record Total Reps (1 Round = 20 Reps)

Cool Down

Hollow Holds: 3x20s (40s Rest)

Mobilize

Wall Stretch (1+ Min Each)

Chest Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)