Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%)

Strict Overhead Press
*Last Set has 10s OH Hold

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

*18 Minute Clock – 2 Min Rest

Conditioning

Death by Burpee (AMRAP – Rounds and Reps)

EMOM10

Burpee Plate Hop Ascending Ladder by 2’s

IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time

Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals)

2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)
If completed – Tie Break is your time (score would be 10+0 and TBT: Time Finished in notes)

Mobilize

Chest Stretch (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Lax Ball Triceps Smash (2 Min Each)