CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunges + Sprint 3xGLap (Partner Rest)

McKenzie Press-Up/SL Glute Bridge/3s Pause Air Squat 2x10e/10e/5 (NR)

Strength/Power

Back Squat (Work up to 1RM)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100%, 1@100+% IF Applicable

*IF Absent Multiple Back Squat Days During Cycle: 4×1@80%

*25Min Running Clock – Rest 2Min+ Between Heavy Sets

*FULL DEPTH – LISTEN TO COACH

Conditioning

Metcon (No Measure)

3-4 Rounds

10 Pull-Up (S-Ring Row, Rx-Chin, Rx+C2B)

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

20 Walking Lunge @ BW

*1 Min Rest Between Rounds – No Measure

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball VMO Smash (1 Min Each)