CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Crab Walk + Sprint 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Overhead Squat (5@Bar, 5@50%, Then 3×5@60-70% or HBD WT (1.5-2Min))

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+115/155

*ALL PRETTY – FULL ROM – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP11

400m Run

Max Strict Pull-Up (S1-Dead Hang, S2-Kipping, Rx-Strict PU, Rx+Ring/Bar MU)

*Record Total Reps (not including the run)

*Each round of “MAX PU Variation” is broken up by a 400m run

Cool Down

Pilates Sit-Up 2-3×10 (60s)

Mobilize

Wall Stretch (1+ Min Each)

Lateral Highway Stretch (1 Min)

Lax Ball Standing Trap Smash (1 Min Each)