CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/SL Glute Bridge/Frog Jump 2×10/5e/5 (30s)

BB Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar

Conditioning

Metcon (Calories)

4xAMRAP3

AMRAP1: 12 Hang Power Clean + 12 Burpee Bar Hops + MAX Cal RRS

AMRAP2: 12 Push Jerk+ 12 Burpee Bar Hops + MAX Cal RRS

AMRAP3: 12 Hang Power Clean + 12 Burpee Bar Hops + MAX Cal RRS

AMRAP4: 12 Push Jerk+ 12 Burpee Bar Hops + MAX Cal RRS

Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+105/155

*3 Min Between AMRAPS – Record Total Cals

Cool Down

Partner Rolly Polly 2-3×6 @ Controlled Tempo (1 Min Rest)

*Options: 12 Slow Tempo Dead Bugs or 6 Rolly

Mobilize

Forearm Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Glute Smash (1-2 Min Each)