CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint + Bear Crawl 2 Min (Partner Rest)

PVC Halo/Air Squat/Basic Kip 2x5e/10/10 (NR)

Strength/Power

Floor Press (Strength Ladder )

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125, Rx+95+/155+

*20 Minute Clock – (90s Rest) – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

30sIntervals

Station1: Pull-Ups (S-RR/Jumping, Rx-Chin)

Station2: Push-Ups (S-Knee/Elevated, Rx-C2F)

Station3: Air Squats (use MB if needed)

*4 Rounds – 30s Between Intervals – Vest Rx+ Open

*Record Total Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)