CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Burpee Broad Jump + Sprint 2xGLap (Partner Rest)

PT/Air Squat/Basic Kip 2x10e (30s)

Strength/Power

DB SA Row (SA DB Row: 5e@LBD, Then 4x8e@HBD WT )

Single arm row performed on a bench/box.
*2010 Tempo

*1-2 Min Rest

*Suggested WT: S-15/25, Rx-20/30, Rx+35+/50+

Conditioning

Metcon (Time)

For Time

21-15-9

OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115)

T2B (S1-Sit Up/Leg Raise, S2-HKR, Rx-T2B)

*Record Time – 12 Min Cap

Cool Down

Supermans: 2-3×10 (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Standing Lax Ball Trap Smash (1 Min Each)