CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3×2@70-75% w/ 3s Pause)

*FORM FOCUS

*2 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP7

5 Hang Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+85+/115+)

35 DUBS (S-Singles)

*Record Total Rds + Reps

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Pigeon Pose (1+ Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)