CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner MB Toss 2 Min @ 16/20

PT/TMC/SA Push Plus 2×10/10/10e (No Rest)

Strength/Power

Push Jerk (Strength Ladder)

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-105% or HBD WT

*IF No Numbers: Follow rep scheme above with conservative numbers

*16 Min Running Clock

Conditioning

Metcon (AMRAP – Reps)

AMRAP7

Ascending Ladder by 3’s

DL (S-AC to 95/135, Rx-135/185, Rx+155/225)

Ring MU (S1-Burpee Ring Row, S2-Burpee Chin/C2B, S3-Bar MU, Rx-Ring/MU)

*Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1 Min Each)