CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Lateral Shuffle 2 Min (Partner Rest)

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR)

Strength/Power

Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT)

*IF No Numbers Use 1RM Template: S-65/95, Rx-125/185, Rx+155/225

*20 Min Clock – 2 Min Rest

Conditioning

Team 10-Min Sled Relay (AMRAP – Reps)

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Cool Down

Wall Angels 2-3×10 (30s)

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)