CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Burpee Ladder 2×1-4 (30s)

PT/Air Squat/Pull Plus 2×10/10/10 (30s)

Strength/Power

Bent Over Row (8@Bar, 5@LBD WT, Then 3×8@HBD WT w/3010 Tempo)

*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*15 Min Clock – 90s Rest – Maintain Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 8 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115)

Min2: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

Min3: REST

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)