CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Sprint Relay 2 Min

PT/Air Squat/Pull Plus 2x10e (30s)

Strength/Power

Floor Press (5@Bar, 5@LBD WT, 4×5@HBD WT )

*90sec Rest

*Suggested Start WT: S-55/75, Rx-75/105, Rx+95+/135+

*Use Appropriate WT for FULL ROM w/ 3010 Tempo

Conditioning

Metcon (Time)

3RFT

10 T2B (S-Sit Up/HKR)

15 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20)

400m Run (S-300m)

*Record Time (13 Min Cap)

Cool Down

Partner Dead Bug Ladder 2×2-8 (60s Rest)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)