CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner MB Toss 2 Min @ 16/20

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Push Press (Strength Ladder )

7@Bar, 6@50%, 5@60%, 4@70%, 3@75%, 2@80%, 1@85% or HBD WT

*If no numbers use 1RM template: S-65/95, Rx-95/135, Rx+105+/155+

*20 Min Clock – 90s Rest – Vertical Dip & Drive

Conditioning

Toni (Time)

2RFT

13 G2OH (S-Bar to 65/95, Rx-80/115, Rx+95/135)

19 Cal RRS

90 DUBS (S1-Singles, S2-45 DUBS, Rx-90 DUBS)

*Record Time (10MinCap)

Mobilize

Lateral Highway Stretch(1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)