CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Rock Paper Scissors (10 Rounds – 2 Burpee Penalty)

PT/TMC/Frog Jump 2×10/10/10 (NR)

Strength/Power

Push Press (Cycled 5@Bar, 5@LBD WT, Then 4×5@HBD WT)

*1.5 Min Rest

*Suggested WT: S-AC to 65/95, Rx-95/135. Rx+105+/155+

*15 Min Running Clock

Conditioning

Metcon (Time)

For Time

21 DL (S-AC to 95/135 Rx-125/185, Rx+155/225)

400m Run (S-300m Run)

15 DL

400m Run

9 DL

400m Run

*Record Time (13Min Cap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)