CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

PVC Halo/Reverse Lunge/Prone Swimmer 2x5e/5e/5 (NR)

Strength/Power

Strict Press (18 Minutes)

Strict Overhead Press
5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% + 10s OH Hold or HBD WT

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125, Rx+95/155

*18 Minute Clock – (2 Min Rest) – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

30 DUBS (S-Singles, Rx-DUBS)

12 Front Rack Lunges (S-BW to 55/75, Rx-65/95, Rx+80/115)

8 Burpee Bar Hops (S-Step)

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)