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 (NR)

Strength/Power

Back 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-125/185, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Calories)

EMOM10

Min1: 5 Strict Pull-Ups (S1-3010 Ring Row, S2-Kipping Chin, Rx-Strict Chin, Rx+Strict C2B)

Min2: 40s MAX Cal RRS

*Record Total Cals

Cool Down

DB E.R. 2-3x10e @ 2.5-10# (60s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball VMO Smash (1 Min Each)