CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Skip + Bear Crawl 2 Min (Partner Rest)

PVC Halo/Bridge Reach/Air Squat 2x5e/10/10 (NR)

Strength/Power

Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75%)

*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*18 Min Clock – 2 Min Rest – ALL PRETTY w/ Elbows High

Conditioning

Metcon (Time)

For Time

50 Cal RRS (S-40 Cals)

40 Wall Ball (S1-MB Thruster, S2-AC WB, Rx-16/20)

30 T2B (S1-Sit Up, S2-HKR, Rx-T2B)

20 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

10 HSPU (S1-Inchworm Walk, S2-5 Wall Walk, Rx-Kipping HSPU, Rx+Strict HSPU)

*Record Time (15MinCap)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)