CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Oklahoma Sprint Relay 2 Min

PT/Reverse Lunge/Basic Kip 2×10/5e/10 (30s)

Skill Practice

Split Jerk (3@Bar, 2@50%, 2@60%, Then 4×2@70-75% or HBD WT)

*1.5-2MinRest

*IF No #’s Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+

*18 Min Clock – ALL PRETTY – 1s Pause In Split

Conditioning

Metcon (Calories)

EMOM12

Min1: 10 Pull-Ups (S1-Ring Row, S2-20s Dead Hang, Rx-Chin, Rx+C2B)

Min2: 15 Air Squats (use MB if needed)

Min3: 30s MAX Cal RRS

*Record Total Cals (Vested Option IF Appropriate)

Cool Down

Partner Plank Tap-Out Ladder: 2×2-10 (60s)

Stay Square

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)