CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (30s)

Strength/Power

Front Rack Carry (Swing Strap) (GL@Bar, GL@LBD WT, Then 4-5xGLap@HBD WT)

Barbell in Front Rack – Travel Across Floor
*Chase Each Set w/ 30s Low Plank

*Rotational Rest

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

*20 Min Clock – Stay Controlled

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115)

Burpee Bar Hop (S-Step)

*Record Total Reps

Mobilize

Lax Ball VMO Smash (1+ Min Each)

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)