CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Frog Jump Ladder 2×2-8 by 2’s (60s)

PVC Halo/TMC/SL Glute Bridge 2x5e/5e/5e (No Rest)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@65, 8@65-70% )

*1-2 Min Rest

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

*16-Minutes

Conditioning

Metcon (Time)

3RFT

5 Clean2Press (S-Bar to 75/105, Rx-85/115, Rx+105+/155+)

10 Box Jump (S-AC, Rx-20/24, Rx+24/30)

75 DUBS (S1-75 Singles, S2-50 DUBS, Rx-75 DUBS)

*Record Time

Cool Down

Low Plank: 2-4×30-45s (60s Rest)

Mobilize

Lax Ball Calf Gapping (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)