CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/TMC/SA Push Plus 2×10/10/10e (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@85%, 1+@85-90)

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

*ALL PRETTY – 1.5-2 Min Rest – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135)

Min2: 45s MAX DUBS (S-Singles)

Min3: 45s High Plank (S-Kneeling Plank)

*Record Total Reps

Mobilize

Wall Stretch (1+ Min Each)

Forearm Chest Opener (1 Min Each)

Foam Roll Calves (1+ Min Each)