Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Air Squat + Gym Sprint 3×10/Glap (Partner Rest)

TMC/SL Wall Reach 2×10/5e (30s)

Strength/Power

Thruster (5@Bar, 5@50%, 3@60% Then 3×3@70-75% w/2s Pause )

*90-120s Rest

*ALL PRETTY – Brace Focus

Conditioning

Metcon (Time)

2RFT

10 Pull-Ups (S-Jumping Negative/3010 Tempo Ring Row, Rx-Chin, Rx+5 Muscle Ups)

10 Push Press (S-35/55, Rx-65/95, Rx+85+/135+)

400m Run

Record Time

Cool Down

Partner Awkward Carry (400m *Switch A.N.)

Type the details of the weightlifting
Options: 30+ lbs Slosh Pipe, Box, 2 Dynamax Balls

Mobilize

Lax Ball Trap Smash

Foam Roll Quads

Wall Stretch