CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Squat Thrust Ladder 2×1-5 (30s)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT )

*2 Min Rest

*ALL Dead Stop Reps

*Stay At YOUR Numbers

Conditioning

Team 12-Minute Ski Erg (Distance)

In Teams of 2-5: Ski Max Distance Switching Every 30s

*Record Team Name + Meters

Cool Down

Partner Plank Tap-Out Ladder: 2-3×2-10 (60s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (1-2 Spots: 8 Movements Each)