CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT + TMC 2×10/10 (30s)

Hip Halo SL Glute Bridge 2x8e w/ 2s Pause (30s)

Rack Rotation + FS 2x5e/5 @ Bar (30s)

Strength/Power

Clean (3 Position Clean (HH/LH/Full))

2e@Bar, 1e@50%, Then 4x1e@60-70% or HBD WT (60-90s Rest)

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

*15-Minute Running Clock

Snatch Pull (Slow First Pull Focus-Finish w/Shrug in Full Ext)

3@Bar, 3@50%, 2@60%, Then 4×3@HBD WT (60-90s Rest)

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

*15-Minute Running Clock

DB Z-Press (3×10 @ HBD WT (60s))

Seated on the floor – DBs start on shoulders and finish overhead via strict press
*Suggested WT: 8+/15+

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (2 Min Each)

Lax Ball Lying Trap Smash (2-3 Spots Each/10 Movements)