CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

F-B Arm Circles/Air Squat/Prone Swimmer 2x10e/10/5 (30s)

Strength/Power

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

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

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

Conditioning

Metcon (Time)

4RFT

10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+14/20 Vest)

15 Air Squats (Rx+14/20 Vest)

20 Cal RRS

*Record Time (15MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Triceps Smash (1+ Min Each)