CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PVC Halo/TMC/Air Squat 2x5e/10/10 (NR)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% )

Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125, Rx+95/155

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

Conditioning

Metcon (Time)

4RFT

6 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185)

9 Burpee Bar Hop (S-Step)

12 Air Squat (use MB if needed)

*Record Total Time (13MinCap)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)