CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press-Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

*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)

3RFT

6 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU)

9 DL (S-AC to 65/95, Rx-105/155, Rx+155/225)

400m Run

*Record Time

Mobilize

Wall Stretch (2 Min Each)

Kneeling Lat Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)