CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

3s Pause Air Squat 2×8 (30s)

Rack Rotation + Front Squat 2x5e/5 @ Bar (30s)

Strength/Power

Front Squat (Work up to 1RM)

5@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+%

*2-3 Min Rest

*ALL PRETTY – Listen To Coach

*21-Minute Running Clock

Conditioning

Metcon (Time)

2RFT

5 Muscle Up (S1-Push/Pull Combo, S2-Burpee Ring Row/PU, Rx-Bar/Ring MU)

15 Alt DB Snatch (S-AC to 20/30, Rx-35+/50+)

400m Run

*Record Time or NFT Option

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball VMO Smash (1 Min Each)