Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner MB Transfer 2 Min @ 16/20 PT/TMC/Wall Angel 2×10/10/10 (30s) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+ *ALL PRETTY – 2010 Tempo – 18 Minute Clock Conditioning Metcon (Time) For Time CashIn: 400m Run 9-7-5-3-1 Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95/135) Burpee Bar Hop (S-Step) CashOut: 400m Run *Record Time (15MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Lying Hamstrict Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1+ Min Each)
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