Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min row/run/ride
PT/TMC/Air Squat 3×10/10/10 (30s)
Partner Box Jump Ladder: 1×1-5 @ AC-20/24
Strength/Power
Deadlift (8/5/3/1/1/1/1 )
DL TEST: 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+%
*2-4 Min Rest between heavy sets
*ALL PRETTY
Mobilize
15 McKenzie Press Ups
Foam Roll Glutes
Wall Stretch