CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT + 3s Pause Air Squat 2×10/5 (No Rest)

BB Rack Rotation + Front Squat 2x5e/5 (Partner Rest)

Strength/Power

Front Squat (5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD WT)

*2-3 Min Rest

*2010 Tempo – ALL Pretty

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s Strict Pull-Up (S1-Ring Row, S2-Kipping Pull-Up, Rx-Strict Chin)

Min2: 30s Burpee Box Jump Over (S-AC, Rx-20/24, Rx+24/30 Hands Ok) – Max Reps

Min3: 30s Wall Sit

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Rhomboid Smash (1 Min Each)