CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Walking KBS + Transfer 3xGLap @ 20+/30+ (Partner Rest)

PT/OHS/Basic Kip 2x10e (30s)

Strength/Power

BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT )

*1.5-2 Min Rest

*Suggested WT: S-45/65, Rx-65+/95+

*Complete 1-Side B4 Moving To The Next

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

OHS (S-PVC to 55/85, Rx-65+/95+)

Pull-Up (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

*Record Total Reps

Cool Down

Hollow Holds: 3-4x20s (40s Rest)

Mobilize

Wall Stretch (1+ Min Each)

Chest Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)