CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest)

PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s)

Strength/Power

BB Dead Row (3@Bar, 3@LBD WT, Then 3×5@HBD WT )

1 Rep = RDL + RDL/Bent-Row
*1.5 Rest

*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+

Conditioning

Metcon (Time)

For Time

15-12-9

Squat Clean (S-Bar to 65/115, Rx-95/135, Rx+115+/175+)

Burpee Bar Hop (S-Step Over)

*Record Time

Cool Down

Hollow Holds 3-4x20s (40s)

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Standing Lax Ball Trap Smash (1 Min Each)