CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Frog Jump Ladder 2×2-8 by 2’s (60s)

KB Ribbon/Alt KBS/Thruster 2×10/10/5 @ 20+/30+ (30s)

Strength/Power

Thruster (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT

*18 Minutes (Record On Board)

Conditioning

Metcon (No Measure)

3RNFT

10 Dips (S1-Box Dip, S2-C2F, Rx-Steel/Ring)

10 Alt DB Snatch (S1-AC, S2-20/30, Rx-35+/50+)

400m Row/Ride/Ski

*No Measure – Rest A.N.

Cool Down

Low Plank (2-3×45-60s)

*1 Min Rest

Mobilize

Lax Ball VMO Smash (1 Min Each)

Triceps Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)