CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Dyna Hoops 2 Min @ 10+/14+

PT/TMC/Wall Angels 2×10/10/10 (30s)

Strength/Power

Bench Press (Plus Set)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% *1.5-2 Min Rest

*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)

45/15 Circuit

Min1: Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – MAX Reps

Min2: DB Squat (S-AC, Rx-20/35, Rx+35/50) – MAX Reps

Min3: Plate Hug (S-AC, Rx-25+/45)

Min4: Rest

*3 Rounds – Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)