CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Spider Lunge + Crab Walk 2xGLap (Partner Rest)

OH Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 8@60, 8@60-65%, 8@60-65%)

*1.5-2 Min Rest

*2010 Tempo w/ FULL ROM – No Excuses

*18-Minute Running Clock

Conditioning

Metcon (Time)

3RFT

400m Run (S-300m)

35 DUBS (S-Singles)

5 Power Cleans (S-Bar to 65/95, Rx-95/135, Rx+115/175)

*Record Time (13Min Cap)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Calves (1 Min Each)