CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest)

PT/SL Glute Bridge/3s Pause Air Squat 2×10/10e/5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*20 Min Clock – Take 2 Min Between Work Sets

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)

Burpee DB Hop (S-Step)

*Record Total Reps

Cool Down

Partner Dead Bug Ladder: 2×2-8 (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball VMO Smash (1+ Min Each)