CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/PVC Hinge/Basic Kip 2x5e/10/10 (30s)

Skill Practice

Hang Power Snatch (5@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s))

*Suggested HBD WT: S-15/35 to 55/75, Rx-65/95, Rx+80+/115+

*ALL PRETTY – Focus On Catching w/ *Elbows Locked – 18 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX Sandbag G2OS (S-35/50 KB G2S, Rx-75/100)

Min2: 30s MAX T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Min3: 30s Wall Sit

*Record Total Reps

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (60s)

Suggested Wt: 5-12#

Mobilize

Forearm Chest Opener (1 Min)

Wall Stretch (1 Min)

Lax Ball QL Smash (1 Min)