CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Bridge Reach/3s Pause Air Squat 2×10/10/5 (30s)

Skill Practice

Hang Clean (5@Bar, 3@50%, 2@60%, Then 4×2@70-75% )

*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+

*16 Min Clock – 90s Rest – Tech Focus

Conditioning

Metcon (Calories)

AMRAP12

Max Cal RRS

Every 2 Min Complete 4 TGU

S-BW to AC, Rx-20/35, Rx+35/50

*Record Total Cals

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)