CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3 Min

KB Ribbon/Goblet Squat/OH Hold 2×10/10/15s @ 20+/30+ (30s)

Strength/Power

Power Clean + Push Press (3@Bar, 3@LBD WT, 3×3@HBD WT)

*1.5 Min Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+

*Unbroken Reps

Conditioning

Metcon (Distance)

AMRAP12

Pick Machine (Row/Ride/Ski) To Accumulate Max Distance

Every 2 Minutes (2/4/6/8/10): Complete 12 T2B

S1-12 HKR/Sit-Up, S2-8 T2B, Rx-12 T2B

*Record Total Distance

Cool Down

DB E.R. 2-3x10e @ 2.5-10 lbs w/ 3010 Tempo (1 Min Rest)

Mobilize

Lying Hamstring Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)