CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotations/Basic Kip 2×10/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 3×3@70-75% or HBD)

*2010 Tempo

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*ALL PRETTY – 2 Min Rest – 18 Minute Clock

Conditioning

Metcon (Time)

3RFT

4 TGU (S-AC, Rx-20/35, Rx+35/50)

12 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B)

400m Run

*Record Time (14MinCap)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min)

Lax Ball Standing Trap Smash (1 Min Each)