CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Bear Crawl + Crab Walk 2xGLap (Partner Rest)

OH Arm Swings/TMC/Frog Jump 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD)

*2 Min Rest

*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 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX Muscle Up (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU)

Min2: 60s MAX Cal RRS

Min3: REST

*Record Total Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball QL Smash (1+ Min Each)