CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Parntner Banded Lateral Shuffle 3xGLap Each

PT/OHS/SOTS Press 2x10e (30s)

Strength/Power

Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD DB WT)

Back Foot Elevated on Box/Bench
*Suggested WT: S-BW to 15/20, Rx-20+/35+

*2010 Tempo w/ 1.5 Min Rest Between Sets

Conditioning

EMOM10

0-1: 5 Power Snatch

1-2: 30s MAX DUBS (S-Singles)

2-3: 5 OHS

3-4: 30s MAX DUBS (S-Singles)

4-5: 3 Squat Snatch

5-6: 30s MAX DUBS (S-Singles)

6-7: 3 Squat Snatch

7-8: 30s MAX DUBS (S-Singles)

8-9: 3 Squat Snatch

9-10: 30s MAX DUBS (S-Singles)

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

*Record Final WT + Rope Reps

Metcon (Weight)

Final Squat Snatch Weight Completed

Metcon (AMRAP – Reps)

Total Jump Rope Reps (S- Singles, Rx- DUBS)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Foam Roll Calves (1 Min Each)