CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Skip + Frankenstein 2xGLap (Partner Rest)

PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD)

*IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275

*20 Min Clock w/ 2-3 Min Between Heavy Sets

*Focus on Tension in Neutral Position

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit (9MinClock)

1: HSPU (S1-Inchworm Walk, S2-C2F, Rx-HSPU, Rx+Strict HSPU) – MAX Reps

2: Air Squat (Use MB If Necessary) – MAX Reps

3: Plate Hug @ 25/45 – Constant Hold

*Record Total Reps

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Foam Roll Glutes (1+ Min Each)