Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10 (NR)

Pull Plus/Air Squats 2×10/10 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%)

*1.5-2 Min Rest

*10s Standing Hold Last Rep of Each Set

*18-Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX Muscle Up (S1-Burpee Ring Row, S2-Burpee PU, Rx-Bar/Ring MU)

Min2: 30s MAX Alt DB Snatch (S-AC to 20/30, Rx-35+/50+)

Min3: 200m Run (S-150m)

Min4: Rest

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Adductors (1 Min Each)