CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

PT/TMC/Air Squat 2×10/10/10 (30s)

BB Power Clean + Rack Rotation + FS 2×5/5e/5 @ Bar (30s)

Squat Clean + Push Variation 3x2e Building Wt (60s)

Conditioning

TD18 (AMRAP – Reps)

AMRAP9

Cash In: 600m Run

Ascending Ladder by 2’s

Squat Clean (S-65/95, Rx-95/135)

T2B (S-HKR)

Record Total Reps

Mobilize

Lying T-Spine Rotation (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Standing Trap Smash (2 Min Each)