CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR)

Strength/Power

Back Squat (20 Minutes )

5@Bar, 5@50%, 3@65%, Then 5@70%, 3@75, 2@80%, 1@90% or HBD WT

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

*10s Standing Hold On Last Rep of Each Work Set

*20 Min Clock – 2 Min Rest – ALL PRETTY

Conditioning

Metcon (Time)

5RFT

8 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

40 DUBS (S1-40 Singles, S2-20 DUBS, Rx-40 DUBS)

*Record Time (10MinCap)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Lats (1 Min Each)