CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

McKenzie Press-Up/TMC/3s Pause Air Squat 2×10/10/5 (No Rest)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@75%, 1+@80%)

*5 Rep Limit on Plus Set

*1.5-2 Min Rest

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

*18 Minutes

Conditioning

Metcon (AMRAP – Reps)

Team 10-Minute Sled Push/Pull Relay

*Switching Every Lap (0.5 Increments OK)

*Push: S-30/50, Rx-50/90

*Pull: S-50/70, Rx-70/115

*Teams of 2-4: Record Total Gym Laps

Cool Down

Arch Hold: 3-4x15s (45s Rest)

Mobilize

Foam Roll Adductor (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)

Wall Stretch (1+ Min Each)