CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Sprint Relay w/ 1 Burpee Start 3 Min (Partner Rest)

PT/Shin Box Rotation/SA Push Plus 2×10/5e/10e (No Rest)

Strength/Power

Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD WT w/ 2010 Tempo)

Back Foot Elevated on Box/Bench
*DBs in Farmer Carry Position

*1-1.5 Min Rest

*Suggested WT: O1-BW, O2-15/20, O3-25+/35+

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 3 Squat Snatch (S1-PVC to 55/85, Rx-65/95, Rx+95+/135+)

Min2: 30s Burpee Bar Hop (S-Step Over) – Max Reps

Min3: 30s Glute Bridge

*Record Snatch WT & Burpee Reps

Metcon (Weight)

3 Squat Snatch (S1-PVC to 55/85, Rx-65/95, Rx+95+/135+)

*Record Weight Here

Cool Down

DB Skull Crusher: 2-3×12 w/ Single DB @ 15+/20+ (1 Min Rest)

Mobilize

Foam Roll Glutes (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)