CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Hip Halo 2s Pause Air Squats 2×10 (60s)

Strength/Power

Snatch Grip Deadlift (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100%

or HBD WT

*IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275

*ALL PRETTY – 2 Min Rest – 18 Minute Clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

9 Ring Dips (S-Box Dip, S2-C2F, Rx-Ring Dip)

15 Air Squats (to MB if needed)

200m MB Transfer (S-AC, Rx-16/20)

*Record Total Rds + Reps

Mobilize

Chest Stretch (1 Min)

Pigeon Pose (1+ Min Each)

Lax Ball QL Smash (1+ Min Each)