CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer 2 Min @ 16/20 (Partner Rest)

PT/Air Squat/Basic Kip 2x10e (30s)

BB Power Snatch + OHS 2x5e (30s)

Conditioning

Metcon (AMRAP – Reps)

18-Min AMRAP

Squat Snatch Ascending Ladder by 2’s (S-PVC to 55/75, Rx-65/95, Rx+95+/135+)

Between Snatch Sets Complete

5 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Lunges @ BW (Total)

20 Lateral Bar Hops

*Pick Appropriate WT to KEEP IT CLEAN

*Record Total Reps (Cheat-Sheet)

Cool Down

Partner Plank Tap-Out Ladder 2×2-10 @ Slow Tempo (1 Min Rest)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)