Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Box Sprint Relay 3 Min (Teams of 2-3 Partner Rest)

McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

*1-1.5 Min Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+

*3010 Tempo

Conditioning

Metcon (Time)

For Time

15 DL (S-Bar to 95/135, Rx-135/185, Rx+155+/225+)

50 DUBS (S1-50 Singles, S2-25 DUBS, Rx-50 DUBS)

10 DL

50 DUBS

5 DL

50 DUBS

*Record Time (9 Min Cap – DUB Purposes)

Cool Down

Hollow Holds: 3-4x20s (40s)

Mobilize

Lax Ball QL Smash (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)