CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Sprint Relay 2 Min (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% or HBD WT)

*Suggested WT (IF No Numbers):

S-95/135. Rx-155/205, Rx+205/275

*16 Min Running Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX HSPU (S1-Inchworm Walk, S2-Wall Walk, Rx-HSPU)

Min2: 30s MAX GLe MB Transfer @ 16/20

Min3: Rest

*Record Total Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)