CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (NR)

SL Glute Bridge 2x10e (NR)

Strength/Power

Deadlift

TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+%

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

*25 Min Clock

* 2-3 Min Rest

* ALL PRETTY

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

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

Goblet Squat (S1-Air Squat, S2-20/35, Rx-35/50)

*Record Total Reps

Mobilize

Lateral Highway Stretch Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball QL Smash (1 Min Each)