CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Toss 2 Min @ 16/20

PVC Halo/Frog Jump/Basic Kip 2x5e/10/10 (30s)

SA Push Plus 2x10e (No Rest)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% )

Strict Overhead Press
*1.5-2 Min Rest

*ALL Pretty – Last Set Plus Set

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s Max Rep Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

Min2: Air Squat (S-12, Rx-16, Rx+20)

Min3: 30s Low Plank

4 Rounds – Record Total Pull Up Reps

*Bring Your Weight Vest IF Applicable*

Mobilize

Pec Minor Stretch (1 Min Each)

Static Scorprion Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)