CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (30s)

Strength/Power

Back Squat (1s Pause)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% w/1s Pause

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225

*20 Minute Clock – (2 Min Rest) – ALL PRETTY

Conditioning

Metcon (Time)

For Time

2 Rounds

15 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135)

100 DUBS (S1-100 Singles, S2-50 DUBS, Rx-100 DUBS)

Cash-Out: 600m Run

*Record Time (15MinCap)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Foam Roll Calves (1+ Min Each)