CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Lateral Shuffle 2 Min

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

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@80% or HBD WT)

*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)

EMOM12

Min1: 200m Run (S-150m or 10/13 Cal AB)

Min2: 60s MAX Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Ring Dip)

Min3: Rest

*Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Glute Rotations (2 Spots Per Side/10 Movements Each)