CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Frankenstein + Bear Crawl 2xGLap (Partner Rest)

PT/Air Squat/Basic Kip 2x10e (30s)

Strength/Power

Bent Over Row (5@Bar,5@LBD WT, Then 4×5@HBD WT w/ 3010 Tempo)

*60-90s Rest

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

*15 Min Running Clock

Conditioning

Metcon (Time)

3RFT

5 Muscle Ups (S1-Burpee Ring Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU)

10 Thrusters (S-Bar to 55/75, Rx-65/95, Rx+80/115)

400m Run (S-300m)

*Record Time (13 Min Cap)

Cool Down

DB E.R. 2x10e w/ 3010 Tempo @ 2.5-10# (NR)

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)