CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/SL Glute Bridge/Pull Plus 2×10/10e/10 (30s)

Strength/Power

Split Squat (5e@Bar, 5e@LBD WT, Then 3×8@HBD WT)

*IF No Numbers Use HBD Wts: S-Bar to 45/55, Rx-65/95, Rx+80+/115+

*18 Min Clock – 90s Rest – ALL PRETTY

Conditioning

Metcon (Time)

3RFT

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

12 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

400m Run

*Record Time (13MinCap)

Mobilize

Static Scorpion Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball VMO Smash (1 Min Each)