CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min

PT/TMC/Pull Plus 2×10/10/10 (30s)

Strength/Power

Push Press (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT)

* Cycling Focus

*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+

*16 Min Clock – 90s Rest -Upright Torso Focus

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 10 DB Squats (S-BW to AC, Rx-20/35, Rx+35/50)

Min2: MAX Burpee Pull-Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU)

MIn3: Rest

*Record Total Reps

Cool Down

DB E.R. 2-3x10e @ 2.5-12# (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)