Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 5@65%, 3@70%, 3@70-75% )

*2010 Tempo

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*18 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS

Conditioning

Team 12-Min Assault Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Mobilize

Foam Roll Quads (1 Min Each)

Foam Roll Adductors (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)