CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

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

Strength/Power

Back Squat

Back Squat: 5@Bar, 5@50%, 5@60%, 3@70%, Then 3×2@75-80% w/ 1s Pause

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Time)

3RFT

7 S2OH (S-AC to 55/75, Rx-65/95, Rx+80/115)

14 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

21 RRS

*Record Time (13MinCap)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)