CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

PT/TMC/Pull Plus 2×10/10/10 (30s)

Strength/Power

Strict Press (Work up to 1RM)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95 or 100%, 1@100%+ (IF Applicable)

*DONE AFTER FIRST MISS – Record 1RM

*18-Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Station1: T2B (S-HKR/Sit-Up) – MAX Reps

Station2: Alt Pistol (S1-Rev Lunge, S2-Jump Lunge, Rx-Pistol) – MAX Reps

Station3: Wall Sit

Station 4: Rest

*3 Rounds – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)