CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min *Rest – FULL ROM

Conditioning

Metcon (Calories)

EMOM10

Min1: 30s MAX Cal RRS

Min2: 30s High Plank

*Record Total Cals

Cool Down

Partner Side Bridge Ladder 2×1-5 (60s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)