CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Lateral Shuffle 2 Min (Partner Rest)

McKenzie Press Up/Shin Box Rotation/Basic Kip 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (IF Applicable)

*IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275

*ALL PRETTY – 2 Min Rest – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 3 Muscle Ups (S1-8 Tempo RR, S2-5 Kipping/Strict PU, Rx-3+Ring/Bar MU)

Min2: 30s Max Bar Facing Burpee (S-Step)

Min3: 30s Glute Bridge

*Record Total Burpee Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)