CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop

PVC Halo/OHS/SOTS Press 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

5 Hang Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80/115)

15 Wall Ball (S-Air Squat, S2-KB Thruster, Rx-14+/20)

600m Run (S-400m)

*Record Total Rds + Reps

Cool Down

Partner 400m Awkward Carry

2 KBs or DBs: 1 In Rack & 1 Overhead

Suggested WT: S-AC to 20/30, Rx-35+/45+

Mobilize

Banded OH Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)