CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10/10/10 (No Rest)

Parnter BB Rack Rotation + Front Squat + Rack Hold 2x5e/5/15s (Partner Rest)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-65% or HBD WT)

*2-3 Min Rest

*3010 Tempo – ALL Pretty

Conditioning

Metcon (Time)

For Time

Cash-In: 400m Run

2 Rounds

5 MU (S1-Burpee Ring Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU)

15 Box Jumps (S-AC, Rx-20/24)

Cash-Out: 400m Run

*Record Time

Cool Down

Arch Hold: 2-3x15s (45s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)