CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1@80-90% )

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

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

Conditioning

Metcon (Time)

For Time

Cash-In: 400m Run

3 Rounds of

8 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

8 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

Cash-Out: 400m Run

*Record Time (15MinCap)

Mobilize

Kneeling Forearm Stretch (1 Min)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Glute Rotations (2 Spots Each/10 Movments)