Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3-5 Minutes

Hip Halo Standing Fire Hydrant 2x8e (30s)

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

Strength/Power

Power Clean+Jerk (3@Bar, 3@50%, 2@60, Then 5×2@70-75% or HBD WT)

*60-90s Rest

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

*15-Minute Running Clock

Overhead Squat (5@Bar, 5@50%, Then 4×3@60% or HBD WT)

*Suggested HBD WT: S-Bar to 55/75, Rx-80/115, Rx+95/135

*3010 Tempo

*15-Minute Running Clock

Core Work

Weighted Sit-Up: 3×15 @ HBD WT (60s)

Suggested WT: 10+/20+

Mobilize

Frog Stretch (2 Min)

Static Scorpion Stretch (1 Min Each)

Lax Ball Forearm Smash (1+ Min Each)