CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR)

Strength/Power

Back Squat

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 1s 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 (AMRAP – Reps)

AMRAP11 (Previously Done on 11/19)

10 Burpee DB Hop (S-Step)

12 DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 3

14 DB Lunge (BW or Same Wt As Above)

*Record Total Reps (36 Reps Per Round)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball VMO Smash (1 Min Each)