CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60% Then 5@70%, 3@75-80%, 2@80-85%)

*2010 Tempo

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*20 Minute Clock – (2-3 MIn Rest) – LISTEN To Coach

Conditioning

Team 12-Min Row Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 12 Cals

*Record Total Calories

Cool Down

DB E.R. 2-3x10e @ Slow Tempo (30s)

Suggested WT: 2.5-10#

Mobilize

Wall Stretch (2 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)