CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest)

PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (30s)

Strength/Power

Floor Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

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

*ALL PRETTY – 2010 Tempo – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

HSPU (S1-Inchworm Walk, S2-FULL ROM Wall Walk by 1’s, Rx-HSPU)

*Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Lax Ball Triceps Smash (1 Min Each)

Lax Ball Glute Rotations (2-3 Spots Each/10 Movements)