CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/Scorpion Kick/SA Push Plus 2×10/10/10e (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×2@80-85% or HBD)

*2 Min Rest

*IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+

*2010 Tempo – 16 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

1MinOn/1MinOff

Station1: MU (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU) – Reps

Station2: Box Jump Overs 20/24″ (S-Step Over) – Reps

Station3: High Plank/Wall Sit – Constant Hold

*3 Rounds

*Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)