CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Skip 2xGLap (Partner Rest)

PT + Air Squat 2x10e (No Rest)

Rack Rotation + Front Squat 2x5e/5 @ Bar (30s)

Strength/Power

Front Squat (5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% )

*2010 Tempo – Follow YOUR Numbers

*1.5 to 3 Min Rest

Conditioning

Metcon (AMRAP – Reps)

E90S

200m + Max Pull-Ups

S-Jumping/Ring Row, Rx-Kipping Chin/C2B, Rx+Strict Chin/C2B

*4 Rounds – 90s Rest Between Rounds

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Lying Hamstring Stretch (1+ Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)