CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

*1.5-2 Min Rest

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

*ALL PRETTY – 2010 Tempo – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP11

Cash-In: 600m Run

6 Muscle Ups (S1-Burpee RR, S2-Burpee PU, Rx-Bar/Ring MU)

9 Alt DB Snatch

12 Alt Lunges

*Record Total Reps (27 Per Round)

Mobilize

Pigeon Pose (1 Min Each)

Forearm Chest Opener (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)