CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR)

Strength/Power

Back Squat ( 5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

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

*18 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Time)

3RFT

20 Cal RRS

10 HSPU (S1-Inchworm Walk, S2-C2F, Rx-Kipping, Rx+Strict)

5 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

*Record Time (13MinCap)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)