CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (25 Minute Clock)

OPTION1 – Back Squat TEST: 8@Bar to 30%, 5@50%, 3@60%, 2@70%, 1@80%, 1@87%, 1@93%, 1@100-100+%, 1@100+%

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*2+ Min Rest – LISTEN To Coach

Conditioning

Metcon (No Measure)

3RNFT

12 T2B (S-Sit Up/HKR, Rx-T2B)

12 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

400m Run

*No Measure – Just Get It Done

Mobilize

Pigeon Pose (1+ Min)

Wall Stretch (1+ Min Each)

Foam Roll Lats (1 Min Each)