CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

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

Strength/Power

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

*If no numbers use 1RM template: S-95/135, Rx-125/205, Rx+185/275

*18 Min Clock – 90s Rest – TnG Reps

Conditioning

Metcon (AMRAP – Reps)

AMRAP9

Ascending Ladder by 2’s

HSPU (S-Inchworm Walk, S2-Tank Inchworm, Rx-HSPU)

RRS Cals

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)