Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3-5 Minutes

McKenzie Press Up/SL Wall Reach/3s Pause Air Squat 2×10/5e/5 (No Rest)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80%)

*w/ 5-3-1 Pause @ Bottom

*1-2 Min Rest

*IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT

*20-Minutes

Conditioning

Metcon (Time)

For Time

20 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

4 TGU (S-BW to 15/25, Rx-20/30, Rx+35+/50+)

15 Box Jumps

4 TGU

10 Box Jumps

4 TGU

*Record Time

Mobilize

Foam Roll Adductors (1 Min Each)

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

Wall Stretch (1 Min Each)

Triceps Stretch (1 Min Each)