CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

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

PT/Shin Box Rotation/Air Squats 2×10/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70% or HBD WT w/ 2s )

*2 Min Rest

*IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225

*FULL DEPTH – Brace Focus – 18 Minute Clock

Conditioning

Metcon (Calories)

3xAMRAP3 (11MinClock)

16 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

MAX Cal RRS

*1 Min Between AMRAPs – Record Total Cals

Cool Down

Partner Side Bridge Ladder 2×1-5 Each Side (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball QL Smash (1 Min Each)