CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frankenstein + Butt Kick 2xGLap (Partner Rest)

F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR)

Strength/Power

Back Squat (5-3-1s Pause )

*5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*Work Set Pauses: Rep1=5s, Rep2=3s, Rep3=1s

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

AMRAP2’s

4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50)

MAX Burpee DB Hop

*4 Rounds – 1 Min Rest Between AMRAPS

*Record Total Burpee Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)