CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Toss 2 Min @ 16/20

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Push Press (5@Bar, 5@50% or LBD, Then 4×5 @ 60-65% or HBD WT)

*Cycling BB

*1.5 Min Rest

*Suggested WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+

Conditioning

Metcon (Time)

For Time

Cash-In: 800m Run/Row/Ski Option

2 Rounds

5 Squat Cleans (S-Bar to 65/95, Rx-95/135, Rx+125/185)

100 DUBS (S1-100 Singles, S2-50 DUBS, Rx-100 DUBS)

*Record Time (12-Min Cap)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)