CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Obstacle Sprint Relay 3 Min (Partner Rest)

McKenzie Press-Up/Air Squat/Basic Kip 2x10e (30s)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT w/ 3010 Tempo)

*1.5 Min Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85/135

Conditioning

Metcon (Time)

3RFT

5 Thruster (S-AC to 55/75, Rx-65/95, Rx+95/135)

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

400m Run (S-200m)

*Record Time

Cool Down

Partner Plank Tap-Out Ladder: 2-3×2-10 (60s Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)