CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Dyna Hoops 2 Min @ 10+/14+

PVC Halo/TMC/Frog Jump 2x5e/10/10 (30s)

Strength/Power

Push Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+105+/155+

*ALL PRETTY – 2 Min Rest – 18 Minute Clock

Conditioning

Team 12-Min Assault Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Cool Down

Banded Curls 3x20s Constant Movements (40s)

Use Appropriate Band Tension For Full ROM

Mobilize

Foam Roll Quads (2 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Rear Delt Stretch (1 Min Each)