CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/Frog Jump/Banded Rev Fly 2×10/10/10 (30s)

Strength/Power

Strict Press (8@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT)

Strict Overhead Press
*IF No #’s Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*15 Min Clock – 90s Rest – ALL PRETTY

Conditioning

Choose 1 option.

7 Minute Burpee (AMRAP – Reps)

2k Ski Erg (Time)

2k Row (Time)

Max Effort 2k Row

10-Min Assault Bike (Calories)

As many calories as possible

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Pilates Sit-Ups: 2-3×10 (60s)

Mobilize

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Adductors (1 Min Each)