CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

PT/Frog Jumps/Supermans 2x10e (30s)

Strength/Power

Snatch Grip Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100)

*1-2 Min Rest

*Wide Grip: Double Overhand or Hook Grip

15-Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

S2OH (S-Bar to 55/75, Rx-65/95, Rx+80/115) – Max Reps

Sky Dive Hold

RRS – Max Cals

Wall Sit

Rest

*3 Rounds – Record Total Reps

Mobilize

Lying Fig 4 Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1+ Min Each)