CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

OH Arm Swing/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (NR)

Strength/Power

Back Squat

*5@Bar, 5@50%, 3@60%, Then 5@70%, 5@75%, 3@80%, 1+@85 or HBD WT

*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)

45/15 Circuit

HSPU (S1-Inchworm Walk, S2-Wall Walk, Rx-HSPU) – MAX Reps

DUBS (S-Singles) – MAX Reps

Glute Bridge

*3 Rounds – Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Calf Gapping (1 Min Each)