CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest)

F-B Arm Circles/Shin Box Rotation/Air Squat 2x10e/10/10 (NR)

Strength/Power

Back Squat ( 5-3-1 Pause)

5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT

*3 Reps: Rep1-5s Pause, Rep2-3s Pause, Rep3-1s 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 (AMRAP – Reps)

AMRAP13

400m Run

40 DB Lunges (S-BW to AC, Rx-20/35, Rx+35/50)

40 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

IF Above Completed: MAX Cal RRS

*Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Adductors (1 Min Each)