CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/SL Glute Bridge/Frog Jumps 2x5e/10e/10 (30s)

Skill Practice

Snatch (3@Bar, 3@50%, 2@60%, Then 4×2@70-75% or HBD WT (90)

*IF No Numbers Use HBD WT: S-PVC to 55/75, Rx-65/95, Rx+80+/115+

*18 Min Clock – Slow 1st Pull Focus w/ Full ROM

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

10 DB Lunge (2DBs: S-BW to AC, Rx-20/35, Rx+35/50)

12 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

14 Cal RRS

*Record Total Rds + Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)