CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint + Bear Crawl 2xGLap (Partner Rest)

PT/TMC/Air Squats 2×10/10/10 (NR)

Strength/Power

Thruster (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

*1.5 Min Rest

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*FULL DEPTH – Body & Bar Contact Focus – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM9

Min1: 4 Sandbag G2OS (S-8 KB SDLHP 35/50, Rx-75/100)

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

Min3: 30s MAX DUBS (S-Singles)

*Record Total Rope Skips

Cool Down

Glute Bridge: 2-3x30s (30s)

Mobilize

Forearm Chest Opener (1 Min Each)

Lax Ball Calf Gapping (1+ Min Each)

Lax Ball QL Smash (1+ Min Each)