CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Frog Jump Ladder 2×2-8 (30s)

F-B Arm Circles/TMC/PVC Hinge 2×10/10/10 (NR)

Strength/Power

Good Mornings (5@Bar, 5@LBD WT, Then 4×5@HBD WT)

*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+

*16 Min Clock – 90s Rest – 3010 Tempo

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 2’s

Alt Pistols (S1-BW Lunge, S2-DB Lunge, Rx-Pistols)

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

*Record Total Reps

Cool Down

Partner Plank Tap-Out Ladder: 2-3×2-10 (60s)

– Stay Square

Mobilize

Lateral Highway Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball VMO Smash (1 Min Each)