CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Frog Jump Ladder 2×2-8 by 2’s (30s)

PT/Shin Box Rotation/SL Glute Bridge 2×10/5e/10e (No Rest)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@75-80% or HBD)

*1.5-2 Min Rest

*IF No Numbers – Use 70% of 1RM Traditional DL

*16-Minutes

Conditioning

18.Zero (Time)

For Time

21-15-9

Alt DB Snatch (S-AC to 20/30, Rx-35/50, Rx+40+/70)

Burpee DB Jump (S-Step Over)

*Record Time

Cool Down

Side Plank: 2-3x30s Each (1 Min Rest)

Mobilize

Foam Roll Glutes (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)