CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Banded Lateral Shuffle 2xGLap (Partner Hold)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD)

*1.5-2 Min

*IF No #’s Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225

*FULL DEPTH – ALL PRETTY – 20 Minute Clock

Conditioning

Metcon (Calories)

EMOM12

Min1: 24′ HS Walk (S1-72′ Bear Crawl, Rx-24′ HSW, Rx+48′ HSW)

Min2: 60s RRS Cals

Min3: Rest

*Record Total Calories

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)