CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PVC Halo/TMC/Air Squat 2x5e/10/10 (30s)

Strength/Power

Back Squat (2 Sec Pause)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause

*Maintain Tension During 2s Pause (All Work Sets)

*18-Minute Running Clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

10 Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

10 Box Jump (S-AC, Rx-20/24)

200m MB Transfer (S-AC, Rx-16/20)

*Record Total Rounds + Reps (100m=1 Rep)

Cool Down

Sidge Bridges: 2-3x10e @ Slow Tempo (45s Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)