CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest)

PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR)

Strength/Power

Hang Power Clean (5@Bar, 3@LBD WT, Then 4×3@HBD WT)

*Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+

*15 Min Clock – 90s Rest – Technique Focus

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP9

4 Strict Pull-Ups (S1-3010 Ring Row/Jumping, S2-Kipping PU, Rx-Strict Chin, Rx+Strict C2B)

12 DB Hang C&J (S-AC to 20/35, Rx-35/50)

20 Air Squats (use MB if needed)

*Record Total Rds + Reps

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)