CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Snatch Grip Deadlift (Strength Ladder 6-1)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT

*IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275

*ALL PRETTY – 2 Min Rest – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Cash In: 400m Run

10 Alt DB Lunges (S-AC, Rx-20/35, Rx+35/50) – One DB

10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

*Record Total Reps

Cool Down

Prone Swimmers 2-3×6 (60s)

Mobilize

Pigeon Pose (1 Min Each)

Chest Stretch (1 Min)

Lax Ball Standing Trap Smash (1 Min Each)