CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint + Back Pedal 2 Min (Partner Rest)

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

Strength/Power

Sumo Deadlift (Strength Ladder 6-1)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100%

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

*20 Min Clock w/ 2-3 Min Between Heavy Sets

*Focus on Tension in Neutral Position

Conditioning

Metcon (Time)

5RFT

4 TGU (S-BW to AC, Rx-20/35, Rx+35/50)

10 Burpee Plate Hop

*Record Time (15MinCap)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1+ Min Each)

Lax Ball Glute Rotations (2 Spots Each/10 Movements)