Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint + Bear Crawl 2 Min (Partner Rest)

PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% )

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) – Last Set Is A MAX REP Set

Conditioning

Metcon (Time)

3RFT

400m Run

10 Power Clean (S-Bar to 55/75, Rx-80/115, Rx+105+/155+)

20 Wall Ball (S1-Air Squat, S2-MB Thruster, Rx-14/20)

*Record Time (15MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lying Lax Ball Smash (2 Spots Each/10 Movements)