CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/SL Glute Bridge 2x10e (30s)

Strength/Power

BB Lateral Lunges (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT)

*1.5-2 Min Rest

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

*Complete 1-Side B4 Moving To The Next

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

4 Strict Pull-Up (S1-Ring Row, S2-Kipping, Rx-Chin/C2B)

8 OHS (S1-PVC to 35/45, S2-55/75, Rx-65/95)

12 Burpee Bar Hops (S-Step)

*Record Total Rds + Reps

Cool Down

Hollow Holds 3-4x20s (40s Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)