CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Shin Box Rotation/Basic Kip 2×10/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×2@70-75% w/2s Pause)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*20 Min Clock – 2 Min Rest – High Elbow Focus

Conditioning

Metcon (Time)

3RFT

10 T2B (S1-Sit Up, S2-HKR, Rx-10 T2B, Rx+15 T2B)

20 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50)

400m Run (S-300m)

*Record Time (14MinCap)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)