CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75%)

*1.5-2 Min

*IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275

*18 Min Clock – Dead Stop Reps

Conditioning

Metcon (AMRAP – Reps)

E2Min (10Min Clock)

8 Front Rack Lunge (S1-BW to Bar, S2-55/75, Rx-65+/95+)

40 DUBS (S1-Singles, S2-20 DUBS, Rx-40 DUBS)

5 Rounds – Last Set Max Jump Ropes

*Record last set

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (NR)

Suggested Wt: 2.5-10#

Mobilize

Kneeling Forearm Stretch (1 Min)

Kneeling Hip Flexor Stretch (1 Min Each)

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