CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Toss 2 Min @ 16/20

PVC Halo/Lateral Lunge/Wall Angels 2x10e/5e/10 (30s)

Strength/Power

Strict Press (5, 5, 3, Then 3, 2, 1, 1+)

Strict Overhead Press
5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1-2 Min Rest

*All Pretty & Last Set = PLUS SET

*16 Minute Running Clock

Conditioning

Metcon (Time)

For Time

3-6-9-12-9-6-3

Hang Squat Clean (S-Bar to 55/75, Rx-80/115, Rx+95/135)

Burpee Bar Hop (S-Step Over)

*Record Time (12 Min Cap)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lying Trap Smash (1-2 Spots/8 Movements Each)