CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Squat Thrust Ladder 2×1-5 (30s)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

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

Strict Overhead Press
*1.5-2 Min Rest

*ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 200m Run (S-150m)

Min2: 20s MAX OHS (S-PVC to 55/75, Rx-65/95)

Use MB If Necessary

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s Rest)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)