CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Skip 2xGLap (Partner Rest)

OH Arm Swings/Shin Box Rotation/3s Pause Air Squats 2×15/10/5 (30s)

Strength/Power

Back Squat ( 5-3-1 Pause)

5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause

*2 Min Rest

*Rep1=5s/Rep2=3s/Rep3=1s

*18-Minute Running Clock

Conditioning

Metcon (Time)

3RFT

400m Run (S-300m)

10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135)

*Record Time (12Min Cap)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)