CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/OHS/SOTS Press 2×10/10/10 (30s)

Strength/Power

Overhead Squat ( 5@Bar, 5@50%, 3@60%, Then 3×3@70% w/ 3010 Tempo)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+105+/155+

*18 Min Clock – 2 Min Rest – FULL ROM

Conditioning

Metcon (Time)

4RFT

10 C2F Push-Up (S1-DB Floor Press, S2-Elevated/Knee, Rx-C2F, Rx+HSPU)

15 Air Squat (use MB if needed)

60 DUBS (S1-60 Toe Taps/Singles, S2-40 DUBS, Rx-60 DUBS)

*Record Total Time (13MinCap)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Calf Gapping (1+ Min Each)