CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT 3010 Tempo)

*1.5-2 Min Rest

*Suggested WT: S-Bar to 45/65, Rx-65/95, Rx+75+/115+

*TEMPO-TEMPO-TEMPO (Approx. 30s Sets)

Conditioning

Metcon (Time)

For Time

5 Front Squats (S-Bar to 65/95, Rx-75/115, Rx+95+/135+)

5 Burpee Bar Hops (S-Step Over)

5 Front Squats

10 Burpee Bar Hops

5 Front Squats

15 Burpee Bar Hops

5 Front Squats

20 Burpee Bar Hops

*Record Time or Reps (Time Cap: 12MIN)

Mobilize

Wall Stretch (1+ Min Each)

Chest Stretch (1 Min Each)

Foam Roll Glutes (1 Min Each)