Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min

PT/TMC/Air Squat 2x/10/10/10 (30s)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 4×8@HBD WT w/ 3010 Tempo)

*90s Rest

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*ALL PRETTY – 3010 Tempo – 18 Min Clock

Conditioning

Metcon (Time)

3RFT

8 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

12 Burpee Bar Hop (S-Step)

400m Run

*Record Time (15MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)