CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat

*5@Bar, 5@50%, 3@60%, 2@70%, Then 3×2@75-80% or HBD WT w/ 2s Pause

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

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Calories)

*Team 12-Min Row Relay

In Teams of 2-3 Athletes rack up as many calories as possible

*Switch Every 12 Cals

*Record Team Name + Total Calories

Cool Down

DB E.R. 2-3×10 @ 2.5-10# (30s)

3010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)