CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint + Bear Crawl 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Strict Press (Swing Strap)

Strict Overhead Press
5+10s@Bar, 5+10s@LBD WT, Then 3×5+10s@HBD WT (90s)

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

*18 Min Clock – 10s Hold At The End of Each Set

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95/135)

T2B (S1-Sit Up, S2-HKR, Rx-T2B)

Record Total Reps

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (30s)

Suggested WT: 2.5-10#

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)