CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Air Squat/Basic Kip 2x10e (No Rest)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 3×3@70-75% or HBD)

*2010 Tempo

*18 Min Running Clock (1-2 Min Between Sets)

*Use Appropriate WT for FULL ROM

Conditioning

Metcon (AMRAP – Reps)

AMRAP8

Cash-In: 800m Run (S-600m)

Ascending Ladder by 3’s

Strict Press (S-35/45, Rx-55/75, Rx+65/95)

T2B (S-Sit Up/HKR)

*Record Total Reps

Cool Down

DB E.R. 2x10e @ 3010 Tempo (60s Rest)

Suggested WT: 2.5-10#

Mobilize

Lateral Highway Stretch Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)