CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

PT/Air Squat/Prone Swimmer 2×10/10/5 (NR)

Strength/Power

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

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

*15 Min Clock – 90s Rest – Maintain Tempo

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP7

Squat Clean Up by 3’s (S-AC to 55/75, Rx-65/95, Rx+95/135)

35 DUBS (S1-35 Singles, S2-20 DUBS, Rx-35 DUBS)

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 2×1-5 Each (30s)

Mobilize

Kneeling Forearm Stretch (1 Min)

Wall Stretch (1+ Min Each)

Lax Ball Calf Gapping (1 Min Each)