CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Squat Thrust Ladder 2×1-5 (30s)

PT/Shin Box Rotation/Air Squat 2×10/10/10 (No Rest)

Banded Face Pull 2×12 (30s)

Strength/Power

Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT)

Strict Overhead Press
*ALL PRETTY – Take Conservative # Approach

Conditioning

Metcon (Time)

3RFT

5 Sumo DL (S1-65/95, S2-95/135, Rx-125/185, Rx+155+/225+)

10 Burpee Bar Hops (S-Step Over)

15 Wall Ball (S1-Air Squat, S2-KB Thruster 15/20, Rx-16/20)

Cash Out: 800m Run

*Record Time

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)