CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (30s)

Hip Halo Lateral Walk 2x10e (30s)

Muscle Clean/Rack Rotation/Thruster 2×5/5e/5 @ Bar (30-60s)

Strength/Power

Hang Clean (above the knee) + Jerk (3+2@Bar, 3+2@50%, Then 4×2+1@60-75% 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@60-70% or HBD WT @2010 )

*60-90s Rest

*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Core Work

Pilates Sit-Ups 3×10 @ Slow Tempo (60s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)