CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest)

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Skill Practice

Power Snatch (16 Min)

Power Snatch + OHS: 3+3@Bar, 2+3@50%, 2+2@60%, Then 3×2+1@65-70% or HBD WT

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – 90s Rest – Form Focus

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

4 Muscle Ups (S1-3010 RR, S2-Kipping PU, S3-Strict PU, Rx-Bar/Ring MU)

8 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

12 Air Squats (use MB if needed)

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-5 Each (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1+ Min Each)