CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3 Min

PT/OHS/Basic Kip 2x10e (30s)

Conditioning

Metcon (Weight)

E2MIN (20-Min)

1 Squat Snatch (S-PVC to 75/115, Rx-85/135, Rx+105+/155+)

5 Pull-Ups (S1-Ring Row/Jumping, S2-2 to 3 Chin, Rx-5 Chin)

10 Push-Ups (S1-Elevated/DB Floor Press, S2-5 C2F, Rx-10 C2F)

10 Alt Lunges @ BW

*Building Sets – Record Heaviest PRETTY Squat Snatch

*Intervals Should Take 60-90s

Cool Down

Partner Dead Bug Ladder: 2×2-8 (60s Rest)

Mobilize

Foam Roll Adductors (1 Min Each)

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)