CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

2 Burpee Broad Jumps + Sprint 2xGLap (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross 2×10 (No Rest)

Strength/Power

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

*1.5-2 Min Rest

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

Conditioning

Metcon (Time)

3RFT

8 DL (S1-65/95, S2-95/135, Rx-125/185, Rx+155+/225+)

12 HSPU (S1-Knee/Elevated, S2-C2F, S3-6 HSPU, Rx-12 HSPU)

400m Run

*Record Time (9-15 Minutes)

Cool Down

Hollow Rocks: 3-4x20s (40s Rest)

*S-Hollow Hold Variation

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)