CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Skip 2xGLap (Partner Rest)

F-B Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85%)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225

*20 Minute Clock – (2+ Min Rest) – ALL PRETTY

Conditioning

Team Sled Push/Pull (AMRAP – Reps)

Team 10-Min Sled Relay

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Mobilize

Foam Roll Quads (2 Min Each)

Wall Stretch (2 Min Each)

Static Scorpion Stretch (1 Min Each)