CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/TMC/Air Squat 2×10/10/10 (30s)

Hip Halo Standing Fire Hydrant 2x10e (30s)

Power Snatch + OHS 2×3+5 @ Bar (30-60s)

Strength/Power

Snatch (Slow 1st Pull Focus)

[email protected], [email protected]%, [email protected]%, Then 5×[email protected] WT (60-90s Rest)

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

*15-Minute Running Clock

Split Squat ([email protected], [email protected], Then [email protected] WT)

*60-90s Rest

*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+

*15-Minute Running Clock

Renegade Row (3×10 Each)

*Suggested Wt: S-BW to 10/15, Rx-15+/20+

Mobilize

Wall Stretch (2 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)