CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Bear Crawl + Back Pedal 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%Then 5@70%, 3@75%, 2@80%, 1@85%)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*20 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS

Conditioning

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Power Snatch (S-35/45, Rx-55/75)

Bar Muscle Ups (S1-Jumping C2B, S2-Strict Pull-Up, Rx-BMU)

*Record Total Reps

Cool Down

Glute Bridge: 2-3x60s (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)