CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PT/Air Squat/Basic Kip 2x10e (No Rest)

Strength/Power

BB RDL (3@Bar, 3@LBD WT, Then 3×8@HBD WT)

Romanian Deadlift
*1.5-2 Min Rest

*Suggested WT: S-65/95, Rx-95/135, Rx+125/185

*Use Appropriate WT for FULL ROM (15 Min Running Clock)

Conditioning

Metcon (Time)

3RFT

400m Run (S-300m)

15 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20)

5 Muscle Ups (S1-Burpee Ring Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU)

*Record Time (15 Min Cap)

Cool Down

Pilates Sit-Up: 2-3×10 @ Slow Tempo (60s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

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