CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint Relay 3 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

BB Complex (Hang Power Clean + Thruster) (3+5@Bar, 3+5@LBD Wt, Then 3×3+5@HBD WT)

*1.5 Min Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*Unbroken Reps

Conditioning

Metcon (AMRAP – Reps)

1ON/1OFF (11 Min)

MU (S1-Ring Row/Jumping PU, S2-Chin/C2B, Rx-MU) – Max Reps

Air Squat – Max Reps

RRS – Max Cals

*2 Rounds – Record Total Reps

Cool Down

Partner Kneeling MB Toss: 2x10e @ 10+14+ (Partner Rest)

Mobilize

Triceps Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Lats (1-2 Spots + 8 Movements Each Side)