CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Bear Crawl + Back Pedal 2 Min (Partner Rest)

PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s)

Strength/Power

Push Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%,

1@100%+ If Applicable

*IF No Numbers – Suggested 1RM Template: S-65/95, Rx-95/135, Rx+125+/185+

*18 Min Clock – ALL PRETTY – Dip & Drive

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

3 Strict Pull-Ups (S-Ring Row, Rx-Chin, Rx+C2B)

6 Front Rack Lunges (S-Bar to 55/75, Rx-65/95, Rx+95/135)

9 Squat Thrust Bar Hop (S-Step)

*Record Total Reps (18 Reps Per Round)

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (30s)

*DB WT: 2.5-10#

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)