CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Split Squat (5e@Bar, 5e@LBD WT, 3x8e@HBD WT )

*1.5 Min Rest

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*ALL PRETTY – 2010 Tempo – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

Min2: 30s Max HSPU (S1-Knee/Elevated, S2-C2F, Rx-Kipping, Rx+Strict)

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Pigeon Pose (1 Min Each)

Lateral Highway Stretch (1 Min)

Lax Ball Standing Trap Smash (1 Min Each)