Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min

PT/Air Squat/PVC Hinge 2×10/10/10 (NR)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT )

*1.5 Min Rest

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

*3010 Tempo – 16 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 200m Run (S-150m)

Min2: 30s DB Squat (S-AC, Rx-20/35, Rx+35/50)

Min3: REST

*Record Total Reps

Mobilize

Foam Roll Calves (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)