CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

McKenzie Press-Up/Inchworm/Air Squats 2×10/5/10 (No Rest)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1@80% or HBD WT)

*2 Min Rest

*IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT

*16-Minutes

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Min AMRAP

8 OHS (S1-PVC, S2-Bar to 55/85, Rx-65/95)

8 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+MU)

*Note: Scale Combo Options Available

*Work Load: Approx 2 Rounds or More

*Record Total Rds + Reps

Cool Down

Hollow Holds: 3-4x20s (40s Rest)

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Wall Stretch (1+ Min Each)