CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Overhead Squat (5@Bar, 5@50%, Then 4×3@60-70% or HBD WT)

*If no numbers use 1RM template: S-BW to 65/95, Rx-95/135, Rx+125/185

*18 Min Clock – 90s Rest – 3010 Tempo

Conditioning

Team 12-Min Row Relay (Calories)

In Teams of 2-3 Athletes rack up as many calories as possible

*Switch Every 12 Cals

*Record Total Calories

Cool Down

Side Plank: 2-3x30s Each (30s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)