CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Sprint + Stiff-Legged Bear Crawl 3GLap

PT/TMC/Basic Kip 2×10/10/10 (30s)

Strength/Power

BB Dead Row (3@Bar, 3@LBD WT, Then 3×5@HBD WT)

1 Rep = RDL + RDL/Bent-Row
*1.5-2 Min Rest

*Suggested WT: S-45/65, Rx-65/95, Rx+75+/115+

*Double Overhand Grip – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP8

5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

10 T2B (S-HKR/Sit-Up)

15 Air Squats

*Record Rds + Reps

Cool Down

Side Bridges: 2-3x10e @ 2010 Tempo (45-60s)

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Static Scorpion Stretch (1 Min Each)