CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest)

McKenzie Press-Up/Iron Cross Kick/SL Glute Bridge 2×10/10/10e (NR)

Strength/Power

Deadlift (5@Bar, 5@50%, 5@60%, Then 4×3@70-80% or HBD WT)

*1.5-2 Min

*IF No #’s Use 1RM Template: S-95/135, Rx-125/185, Rx+155+/225+

*Dead Stop Reps – ALL PRETTY – 18 Minute Clock

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 30s MAX T2B (S-HKR/Sit-Ups, Rx-T2B)

Min2: 10 Alt DB Lunge (S-AC, Rx-20/35, Rx+35/50)

Min3: Rest

*Record Total Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Pigeon Pose (1.5 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)