CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/PVC Hinge 2×10/10/10 (NR)

Strength/Power

BB RDL (8@Bar, 5@LBD WT, Then 3×8@HBD WT)

Romanian Deadlift
*Suggested HBD WT: S-Bar to 80/115, Rx-105/155, Rx+125+/185+

*15 Min Clock – 90s Rest – 3010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 12 DB Lunges (S-BW to 20/35, Rx-35/50)

Min2: 60s Burpee Pull Ups (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) – MAX Reps

Min3: REST

*Record Total Reps

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Forearm Smash (1 Min Each)