CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD)

*If no numbers use 1RM template: S-75/105, Rx-95/155, Rx+125+/205+

*20 Min Clock – 2 Min Rest – 2s Pause Each Rep

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

10 DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 5

15 Air Squat (use MB if needed)

*Record Total Reps

Cool Down

Partner Side Bridge Ladder: 2×1-5each (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

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