CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Frankentein 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (Back Squat TEST)

8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+%

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

*25 Minute Clock – (2+ Min Rest) – LISTEN To Coach

Conditioning

Metcon (No Measure)

3RNFT

8 HSPU (S1-Inchworm Walk, S2-3 Wall Walks, S3-6 HSPU, Rx-8 HSPU)

10 Sit-Ups (Rx+DB @ 15+)

12 Alt Lateral Lunge @ BW

*No Measure

Mobilize

Static Scorpion Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)