CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5@70-75% )

*Or HBD WT

IF No #’s Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+185/275

18 Minute Clock – 2 Min Rest – DEAD STOP REPS

Conditioning

Metcon (Time)

4RFT

15 Wall Ball (S1-Air Squat, S2-MB Thruster, S3-AC WB, Rx-14+/20)

400m Run

*Record Time (17MinCap)

Mobilize

Banded OH Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)