CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Skip + Bear Crawl 2 Min (Partner Rest)

PVC Halo/Shin Box Rotation/Prone Swimmers 2x5e/10/5 (30s)

Strength/Power

Strict Press (Work up to 1RM)

Strict Overhead Press
5@Bar to 30%, 5@50%, 3@60%, 3@70%, 1@80%, 1@90%, 1@100-100+%, 1@100+%

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

*20 Minute Clock – (2 Min Rest) – LISTEN To Coach

Conditioning

Metcon (Time)

3RFT

12 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)

12 DB Lunge (BW or Same Wt As Above)

400m Run (S-300m)

*Record Time (14MinCap)

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Forearm Smash (1+ Min Each)