CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-Bar 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – 90-120s Rest

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

Ascending Ladder by 2’s

Front Rack Lunge (S-BW to 55/75, Rx-65/95)

Burpee Bar Hops (S-Step)

*Record Total Reps

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (30s)

Suggested WT: 2.5-12#

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)