CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Lateral Shuffle 2 Min (Partner Rest)

PT/TMC/Lateral Lunge 2×10/10/5e (NR)

Strength/Power

Deadlift

DL: 5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 2@85% 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 (Calories)

AMRAP10

Max Cal RRS

Every 2 Min: S-5 Burpee RR, Rx-5 Burpee PU, Rx+5 Bar/Ring MU

*(Min: 0-2-4-6-8)

*Record Total Cals

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball QL Smash (1+ Min Each)