CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

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

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*1.5-2 Min

*IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275

*ALL PRETTY – Dead Stop Reps – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

Thruster (S-Bar to 55/75, Rx-65/95)

T2B (S1-Sit Up, S2-HKR, Rx-T2B)

*Record Total Reps

Cool Down

Banded Triceps Extensions: 3×15 @ HBD Band (60s)

Mobilize

Pigeon Pose (1+ Min Each)

Kneeling Rear Delt Stretch (1 Min)

Lax Ball Standing Trap Smash (1 Min Each)