CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

2xSpeedLadder: HighKnee/3HopSingleIn/Icky Shuffle

PT/Shin Box Rotation/Air Squat 2x/10/10/10 (30s)

Strength/Power

Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT)

*90s Rest

*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115

*Complete 8L/Then 8R – 18 Min Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 10 DL (S-AC to 65/95, Rx-105/155, Rx+155+/225+)

Min2: 30s MAX DUBS

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)