CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/TMC/SL Glute Bridge 2×10/10/5e (No Rest)

2s Pause Air Squats 2×8 (30s)

Strength/Power

Back Squat (Work up to 1RM)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+

*1.5-3 Min Rest

*IF No Numbers – Follow Rep Scheme Above to Find CLEAN HBD WT

*FOLLOW COACH’S ADVICE – BE SMART

Conditioning

Metcon (No Measure)

2-3 Rounds NFT

5 MU (S1-10 Box Dips, S2-5 to 10 C2F, S3-5 to 10 Ring Dips)

15 Box Jumps (S-AC, Rx-20/24)

250m Row/Ski

*No Measure

Mobilize

Pigeon Pose (1+ Min Each)

Forearm Chest Opener (1 Min Each)

Foam Roll Lats (1 Min Each)