CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner MB Bear Crawl + Transfer 2 Min (Partner Rest)

PT/Air Squat/SA Push Plus 2×10/10/10e (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, Then 4×5@60-65% or HBD WT )

Strict Overhead Press
*1.5-2 Min Rest

*IF No #’s Use 1RM Template: S-65/95, Rx-80/115, Rx+95/155

*2010 Tempo – 18 Minute Clock

Conditioning

Metcon (Time)

3RFT

5 Squat Cleans (S-Bar to 65/95, Rx-95/135, Rx+115+/155+)

10 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

400m Run

*Record Time (Cap: 15Min)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)