CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Banded Bear Crawl 2xGLap (Partner Hold)

McKenzie Press Up/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR)

Strength/Power

Sumo Deadlift (Clusters)

5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@85% or HBD WT 20s between cluster reps

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

*Dead Stop Reps w/ Focus On Starting Tension

*20 Min Running Clock (3 Min Between Cluster sets)

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 T2B (S-Sit Up/HKR)

Min2: 30s Max DUBS (S-Singles)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min)

Foam Roll Calves (1 Min Each)

Lax Ball QL Smash (1+ Min Each)