CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Squat Thrust (3) Sprint Relay 2 Min (Partner Rest)

PT/SL Glute Bridge/Air Squat 2×10/10e/10 (No Rest)

Strength/Power

BB Lateral Lunges (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT )

*1.5-2 Min Rest

*Suggested WT: S-45/65, Rx-65+/95+

*Complete 1-Side B4 Moving To The Next

Conditioning

Metcon (Time)

For Time

$IN: 600m Run

3 Rounds

5 Squat Snatch (S1-PVC to 65/95, Rx-75/105, Rx+95+/135+)

10 Burpee Bar Hops (S-Step Over)

*Record Time (13 Min Cap)

Cool Down

Hollow Holds: 3-4x20s (40s Rest)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)