CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min

McKenzie Press Up/TMC/PVC Hinge 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (18 Min Clock – Dead Stop Reps)

5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 2@85% or HBD WT

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

*2 Min Between Work Sets

Conditioning

Metcon (Time)

For Time

3 Rounds of:

500m Row/Ski or 30 Cal Bike

15 Push-Ups (S1-Elevated/Knee, S2-Combo, Rx-C2F)

Cash Out: 200m Farmer Carry (S-AC to 20/35, Rx-35/50)

*15 Min Time Cap – Record Time or Time Cap + Unfinished Reps in Seconds

Mobilize

Chest Stretch (1 Min)

Pigeon Pose (1+ Min Each)

Lax Ball QL Smash (1+ Min Each)