CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Sprint 2xGLaps (Partner Rest)

PT/OHS/SL Wall Reach 2×10/10/5e (30s)

Strength/Power

Bent Over Row (5@Bar, 5@LBD WT, Then 3×8@HBD WT )

*1.5 Min Rest

*Suggested WT: O1-Bar to 45/55, O2-55/75, O3-65+/95+

*3010 Tempo

Conditioning

Metcon (Time)

For Time

5 Squat Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)

10 Burpee Bar Hops

5 Squat Snatch

20 Burpee Bar Hops

$Out: 400m Run

*Record Time

Cool Down

Side Bridges: 2-3x10e (1 Min Rest)

Mobilize

Lateral High Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)