CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Forward/Backwards Sprint Relay 2 Min (Partner Rest)

PT/TMC/Pull Plus 2×10/10/10 (30s)

Strength/Power

DB SA Row (5e@LDB WT, Then 3x8e@HBD WT)

Single arm row performed on a bench/box.
*1.5 Min Rest

*Suggested WT: O1-15/25, O2-30/40, O3-40+/55+

*3010 Tempo

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

T2B (S-HKR/Sit-Up)

Clean & Jerk (S-Bar to 55/75, Rx-95/135, Rx+125+/175+)

*Record Total Reps

Cool Down

Partner Dead Bug Ladder: 2×2-8 (1 Min Rest)

Mobilize

Forearm Chest Opener (1+ Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)