CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/TMC/3s Pause Air Squat 2×10/10/5 (30s)

Hip Halo Lateral Walks 2x12e (30s)

PVC Turnover Drill w/ Bottom Pause 2×3 (15s)

Strength/Power

Hang Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)

*60-90s Rest

*Suggested Wt: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Clean Pull (Position(Above Knee))

3@PVC, 3@Bar, 2@Bar, Then 4×2@HBD WT (60-90s Rest)

*Suggested WT: S-Bar to 55/75, Rx-75/105, Rx+95/135

*15-Minute Running Clock

Cool Down

Wall Angels: 3×12 @ Slow Tempo (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)