CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+

*2010 Tempo – 18 Minute Clock – 2 Min Rest

Conditioning

Metcon (AMRAP – Reps)

1MinOn/1MinOff (11MinClock)

Station1: Bike/Ski – Max Cals

Station2: HS Walk (S-Bear Crawl) – Max Reps

Station3: Plate Pinch Hold @ 10+/15+

*2 Rounds – Record Total Reps

Cool Down

Side Plank: 2-3x30s Each (30s)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)