Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/TMC/3s Pause Air Squat 2×10/10/5 (30s)

Hip Halo Lateral Walk 2x10e (30s)

Rack Rotation + FS + Strict Press 2x5e @ Bar (30s)

Strength/Power

Hang Clean (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)

*60-90s Rest

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

*15-Minute Running Clock

Push Jerk (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)

*60-90s Rest

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

*15-Minute Running Clock

Cool Down

Prone Swimmers 2-3×5 @ Slow Tempo (30s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)