CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

PT/Shin Box Rotation/Reverse Lunge 2×10/10/5e (NR)

Strength/Power

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

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+

*18 Minute Clock – (2 Min Rest) – Pick Appropriate WT

Conditioning

Metcon (AMRAP – Reps)

30sStations

Station1: Wall Sit

Station2: Wall Ball (S1-MB Thruster, S2-10/16, Rx-14/20) – Max Reps

Station3: Sky Dive Hold

Station4: Burpees Plate Hop (S-Step) – MAX Reps

3 Rounds – 30s Between Stations

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball VMO Smash (1 Min Each)