CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Overhead Squat (5@Bar, 5@50%, Then 3×5@60-65% or HBD WT)

*3010 Tempo

*2 Min Rest

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*18 Minute Clock – FULL DEPTH FOCUS

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Sumo DL (S-AC to 65/95, Rx-105/155, Rx+155/225)

Min2: 45s MAX Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+Ring/Bar MU)

Min3: Rest

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)