CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Locomotor Movements 3 Min

PVC Halo/TMC/3s Pause Air Squats 2x5e/5e/5 (No Rest)

Strength/Power

Back Squat (2s Pause)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 2s Pause

*1-2 Min Rest

*IF No Numbers – Follow Rep Scheme Above to Find Set HBD WT

*16-Minutes

Conditioning

Metcon (Time)

For Time:

3 Rounds of…

10 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135)

50 DUBS (S-50 Singles)

Cash Out: S-10 Pull-Push Combo, Rx-20 Pull-Ups, Rx+5-10 MU

*Record Time

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots/8 Movements Each)

Foam Roll Glutes (1 Min Each)

Lateral Highway Stretch (1 Min Each)