CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

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

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80% or HBD WT)

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

*20 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit (9MinClock)

Burpee Plate Hop (45# Plate)- MAX Reps

Air Squats – Constant Movement (FORM Focus Use MB If Necessary)

Alt DB Snatch (S-AC to 20/35, Rx-35/50) – MAX Reps

*3 Rounds – Record Total Reps

Cool Down

Prone Swimmer: 3×6 @ Slow Tempo (30s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1 Min Each)