CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Bear Crawl + Transfer 2 Min (Partner Rest)

PT/TMC/3s Pause Air Squat 2×10/10/5 (No Rest)

Strength/Power

Overhead Squat (5@Bar, 5@30-40%, 5@50%, Then 3×5@60-70% or HBD WT )

*1.5-2 Min Rest

*IF No Numbers – Appropriate WT for FULL ROM

Conditioning

Metcon (Time)

For Time

Cash In: 400m Run

Then 12-9-6

Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185)

Burpee Bar Hop

Cash Out: 400m Run

*Record Time

Cool Down

Side Plank: 2-3x30s Each

*1 Min Rest

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)