CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Lateral Shuffle 2 Min (Partner Rest)

PVC Halo/Shin Box Rotation/Superman 2x5e/10/10 (30s)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT w/ 3010 Tempo)

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

*16 Min Clock – 90s Rest – 3010 Tempo

Conditioning

Team 12-Min Assault Bike Relay (Calories)

In Teams of 2-4 Athletes rack up as many calories as possible

*Switch Every 30s

*Record Total Calories

Cool Down

BB Skull Crusher 2-3×10 @ Slow Tempo (60s)

Suggested WT: S-15/35, Rx-35/45

Mobilize

Foam Roll Quads (1 Min Each)

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)