CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

PT/Shin Box Rotation/Pull Plus 2×10/10/10 (30s)

Strength/Power

BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT)

*1.5-2 Min Rest

*Suggested WT: S-45/65, Rx-65+/95+

*Complete 1-Side B4 Moving To The Next

Conditioning

Metcon (Time)

3RFT

5 MU (S-Burpee Ring Row/Pull-Up, Rx-Bar/Ring MU)

8 Front Squat (S-Bar to 85/125, Rx-95/135)

400m Run (S-200m)

*Record Time

Cool Down

Low Plank: 2-3x60s (1 Min Rest)

Mobilize

Lying Hamstring Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)