CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/OHS/SOTS Press 2x10e (30s)

Strength/Power

Power Snatch + OHS (3+3@Bar, 3+3@LBD WT, Then 3×3+3@HBD WT )

*TnG Power Snatch + OHS (Unbroken Reps)

*1.5 Min Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

Conditioning

Metcon (Distance)

Partner E90S

P1: 10 HSPU + MAX Distance RRS

P2: Rest

5 Rounds Each – Switch Every 90S

(S1-2 Wall Walks, S2-5 HSPU, Rx-10 HSPU)

*Record Total Distance

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1+ Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)