CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

OH Arm Swings/TMC/SL Wall Reach 2×10/10/5e (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT)

*3010 Tempo – 2 Min Rest

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

*20 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Alt DB Lunges (S-AC, Rx-20/35, Rx+35/50)

Min2: 30s Alt DB Snatch (Same Wt As Above)

Min3: 30s High Plank

*Record Total Snatch Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Glute Rotations (2 Spots Each/10 Movements)