CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Skip + Back Pedal 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Floor Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@90-100%

*IF No Numbers Use 1RM Template: S-65/95, Rx-80/135, Rx+95+/185+

*18 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 200m Run (S-150m)

Min2: 30s MAX Thruster (S-Bar to 55/75, Rx-65/95)

Min3: REST

*Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)