CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Air Squat/SL Glute Bridge 2x5e/10/10e (NR)

Strength/Power

Thruster (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+105+/155+

*18 Minute Clock – (1.5-3 Min Rest) – LISTEN To Coach

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP11

10 T2B (S1-Sit Up/Leg Lift, S2-HKR, Rx-T2B)

15 Air Squats (use MB if needed)

20 Cal RRS

*Record Total Rds + Reps

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)