CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/OHS/SOTS Press 2x10e (30s)

PVC Turn Over Drill 2×3 (Group)

Skill Practice

Snatch (Hang Power Snatch + OHS)

3+3@Bar, 2+3@50%, 2+2@60%, Then 3×2+2@70-75% or HBD WT

*1-2 Min Rest

*IF No Numbers – Work Up To Comfortable HBD WT

*Unbroken Reps – Stick To Your Numbers

Conditioning

Team 12-Min Assault Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Mobilize

Foam Roll Quads (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)