CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

3 Burpee Sprint Relay 2 Min (Partner Rest)

OH Arm Swings/Rev Lunge/SA Push Plus 2×10/5e/5e (30s)

BB Rack Rotation + Strict Press 2x5e/5 @ Bar (30s)

Strength/Power

Push Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ *If Applicable

*ALL Pretty

(16 Minute Running Clock)

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 45s Max Sandbag G2OS (S1-16/20 MB, S2-35/50 KB, Rx-75/100 SB)

Min2: 45s Max Air Squat (KEEP IT LEGIT)

Min3: 45s Sky Dive Hold

*Record Total Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1+ Min Each)