Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Frog Jump/SL Wall Reach 2x5e/10/5e (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@65%, 2@75% Then 4×1@80-90% or HBD )

*2+Min Rest

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

*18 Minute Clock – (2-3 Min Rest) – LISTEN To Coach

Conditioning

Metcon (Time)

3RFT

6 DB TGU (S-AC, Rx-20/35, Rx+35/50)

400m Run (S-300m)

*Record Time (14MinCap)

Mobilize

Pigeon Pose (1+ Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)