CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner MB Transfer 2 Min @ 16/20

PT/TMC/Wall Angel 2×10/10/10 (30s)

Strength/Power

Floor Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+

*ALL PRETTY – 2010 Tempo – 18 Minute Clock

Conditioning

Metcon (Time)

For Time

CashIn: 400m Run

9-7-5-3-1

Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95/135)

Burpee Bar Hop (S-Step)

CashOut: 400m Run

*Record Time (15MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hamstrict Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1+ Min Each)