CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (30s)

Hip Halo Air Squat 2×8 w/ 2s Pause (30s)

CG DL + Standing Turnover + Rack Rotation 2×5/3/5e @ Bar (30s)

Strength/Power

Clean (Above Knee Pause)

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

Muscle Snatch (3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT)

*60-90s Rest

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

15-Minute Running Clock

Core Work

Ring Planks: 3x30s (Rest A.N.)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (2 Min Each)

Lax Ball QL Smash (1+ Min Each)