CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest)

PVC Turnover Drill 2×3 (As A Group)

Rack Rotation + FS 2x5e/5 (30-60s)

Strength/Power

Hang Power Clean + Front Squat (3+3@Bar, 3+3@LBD WT, Then 4×3+3@HBD WT)

*60-90s Rest

*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+

*15-Minute Running Clock

Snatch Pull (Position Pauses)

3@PVC, 3@Bar, 2@Bar, Then 4×2@HBD WT (60-90s Rest)

*Suggested WT: S-Bar to 55/75, Rx-75/105, Rx+95/135

*15-Minute Running Clock

DB SA Row (3x10e @ HBD WT (60s Rest))

Single arm row performed on a bench/box.
*Suggested Wt: 20+/35+

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)