CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Burpee Ladder 2×1-5 (30s)

PVC Halo/Shin Box Rotation/Air Squat 2x5e/5e/10 (No Rest)

Strength/Power

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

Single arm row performed on a bench/box.
*90s Rest

*Use Appropriate WT for FULL ROM w/ 3010 Tempo

*Suggested WT: S-15/25, Rx-20/35, 30+/50+

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 200m Run (S-150m)

Min2: 20s MAX DB Thruster (S-AC, Rx-20/30, Rx+35/50)

Use MB If Necessary

*Record Total Reps

Cool Down

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

Mobilize

Laying Hamstring Stretch (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)