CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Transfer 2 Min @ 16/20 (Partner Rest)

F-B Arm Circles/TMC/Wall Angels 2x10e/10/10 (30s)

Skill Practice

Strict Push-Up (12-15 Min)

Unbroken Chest-2-Floor
1. High Plank 2x20s (Hollow Focus)

2. Neg2Knee PU 2×3 (5s Negative – Elevate A.N.)

3. Strict Push-Up 4×5-10 (S-Elevated, Rx-C2F, Rx+Ring or Slow Tempo)

*Rest 30-60s Between Sets

Conditioning

Metcon (Calories)

EMOM10

Min1: 6 Unbroken Hang Power Cleans (S-Bar to 65/95, Rx-80/115, Rx+105/155)

Min2: 30s RRS – Max Cals

*Record Total Cals

Cool Down

Partner Side Bridge Ladder 2×1-6e (60s Rest)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)