CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Snatch Grip Deadlift (Strength Ladder )

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT

*If no numbers use 1RM template: S-95/135, Rx-115/185, Rx+155+/225+

*20 Min Clock – 90s Rest – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+)

Min2: 30s MAX DUBS (S-Singles)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)