CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

McKenzie Press Up/Air Squat/Pull Plus 2×15/10/5 (30s)

Strength/Power

Back Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@80%, 1+@85-90% )

*1.5-2 Min Rest

*2010 Tempo w/ FULL ROM – No Excuses

*18-Minute Running Clock

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

Station1: Pull-Ups (S-Dead Hang, Rx-Chin, Rx+C2B) – Max Reps

Station2: Box Jumps (S-AC, Rx-20/24, Rx+24/30) – Max Reps

Station3: Wall Sit

Station4: Rest

*3 Rounds

*Record Total Reps (3s Dead Hang = 1 Rep)

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)