CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min

PT/TMC/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (22 Minute Clock – (2+ Min Rest) – ALL PRETTY)

5@Bar, 5@50%, 3@65%, Then 3@70%, 3@75%, 2@80%, 1@90%, 1@90%

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

Conditioning

Metcon (AMRAP – Reps)

3xAMRAP2 (8MinClock)

30s Each SA Farmer Carry (S-AC, Rx-20/35, Rx+35+/50+)

MAX Burpee Plate Hops

*1 Min Between AMRAPS – Record Total Reps

Cool Down

Partner Side Bridge Ladder 2×1-5 (60s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)