CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

PVC Halo/Inchworm/SL Glute Bridge 2x5e/5/10e (No Rest)

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

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75-80%, 2@80-85)

*2-3 Min Rest

*2010 Tempo – ALL Pretty

Conditioning

Metcon (Time)

For Time

3 Rounds of

6 DL (S-AC to 95/135, Rx-135/185, Rx+155+/225+)

9 T2B (S-HKR/Sit-Up)

12 Squat Thrust Bar Hop (S-Step Over)

Cash-Out: 800m Run

*Record Time

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)