Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

Locomotor Movements 5 Minutes

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

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

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

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Options:

DUBS (S-60 Singles/Toe Taps, Rx-30 DUBS)

Power Snatch (S1-AC to 35/45, Rx-55/75)

*Record Total Reps

Mobilize

Standing Calf Stretch (1 Min Each)

Forearm Chest Opener (1 Min Each)