CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 5@60%, Then 4×3@70-75% or HBD)

*2 Min Rest

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

*FULL DEPTH – 3010 Tempo – 20 Minute Clock

Conditioning

Metcon (Calories)

EMOM12

Min1: 5 Strict Press (S-AC to 55/75, Rx-65/95, Rx+80/115) – From Ground

Min2: 10 T2B (S-HKR/Sit-Up, Rx-T2B)

Min3: 30s MAX Cal RRS

*Record Total Cals

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)