CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

OH Arm Swings/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT)

*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115

*18 Min Clock – 90s Rest – Complete 8L/Then 8R

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Push-Ups (S1-DB Floor Press, S2-Elevated/Knee, Rx-Push-Ups, Rx+Ring Dips)

Min2: 30s MAX Sandbag G2OS (S-35/50 KB, Rx-75/100)

Min3: 30s Wall Sit

*Record Total Reps

Cool Down

Prone Swimmers 2-3×6 @ Slow Tempo (60s)

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball E/R Smash (1 Min Each)