CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min (Partner Rest)

PVC Halo/TMC/Supermans 2x5e/10/10 (30s)

Strength/Power

Deadlift (20s Clusters)

5@Bar, 5@50%, 3@65%, 3@75%, 2@80%, Then 1-1-1@85%, 1-1-1@85% or HBD WT

*20s Cluster

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

*Dead Stop Reps w/ Focus On Starting Tension

*20 Min Clock – 3 Min Between Clusters

Conditioning

Metcon (Time)

For Time

CashIn: 50 DUBS (S1-100 Singles, S2-35 DUBS, Rx-50 DUBS)

3 Rounds of

20 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) – Switch Every 5

10 Burpee DB Hop (S-Step)

CashOut: 50 DUBS (S1-100 Singles, S2-35 DUBS, Rx-50 DUBS)

*Record Time

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Glutes (1+ Min Each)