CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min

PT/TMC/Wall Angels 2×10/10/10 (30s)

Strength/Power

Strict Press (Swing Strap Variation)

Strict Overhead Press
5+10s@Bar, 5+10s@LBD WT, Then 4×5+10s@HBD WT (90s Rest)

*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – 10s Hold At The End of Each Set

Conditioning

Metcon (AMRAP – Reps)

4xAMRAP2 (11MinClock)

4 TGU (S-AC, Rx-20/35, Rx+35/50)

MAX Burpee Toe Tap

*1 Min Rest Between AMRAPS – Record Total Burpees

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Banded OH Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Front Shoulder Smash (1+ Min Each)