CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)

*3010 Tempo

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: Cal RRS (S-7/9, Rx-9/11, Rx+11/13)

Min2: 30s Max Burpee Plate Hop

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)