CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

2xSpeed Ladder: HighKnees/2In2OutHop/Icky Shuffle

PT/SL Wall Reach/Basic Kip 2×10/5e/10 (30s)

Carries

Back Rack Carry (Swing Straps) (GL@Bar, GL@LBD WT, Then 5xGL@HBD WT )

Load Swing Straps on the Barbell – Carry Barbell on back
*Chase Each Set w/ 30s Wall Sit

*Athlete Rotational Rest

*Suggested HBD WT: S-AC to 95/135, Rx-125+/185+

(18 Min Clock – Stay Controlled)

Conditioning

Metcon (Time)

3RFT

12 Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

12 Alt DB Snatch (S-AC, Rx-20/35, Rx+35/50)

400m Run (S-200m)

*Record Total Time (15MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)