CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Bear Crawl 2xGLap (Partner Rest)

BB Power Clean/Rack Rotation/FS 2×5/5e/5 (Partner Rest)

Strength/Power

Power Clean + Front Squat (3+3@Bar, 3+3@LBD WT, Then 3×3+3@HBD WT)

*TnG Power Clean + FS

*Suggested WT: S-55/85, Rx-95/135, Rx+125/185

*Unbroken Reps

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Station1: MU (S1-Jumping/Ring Row, S2-Chin/C2B, Rx-Bar/Ring)

Station2: Air Squat

Station3: DUBS (S-Singles)

Station4: Rest

*3 Rounds – Record Total Reps

Mobilize

Banded OH Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)