CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner MB Toss 2 Min @ 16/20

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

Strength/Power

Push Press (Strength Ladder)

7@Bar, 6@50%, 5@60%, 4@70%, 3@75%, 2@80%, 1@85% or HBD WT *90s Rest

*IF No Numbers – Suggested 1RM Template: S-65/95, Rx-95/135, Rx+125+/185+

*18 Min Clock – ALL PRETTY – Dip & Drive

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP8

3 Ring Muscle Ups (S-6 Ring Rows, S2-6 Pull-Ups, S3-3 Strict Pull-Ups, Rx-RMU)

6 Squat Cleans (S-AC to 65/95, Rx-80/115, Rx+105+/155+)

9 Burpee Bar Hops (S-Step)

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

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