Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)

Strength/Power

Front Squat (1s Pause)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% w/1s Pause

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

*20 Minute Clock – (2 Min Rest) – LISTEN To Coach

Conditioning

Metcon (Time)

3RFT

10 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)

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

400m Run

*Record Total Time (14MinCap)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)