CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Dyna Hoops 2 Min @ 10+/14+

PVC Halo/TMC/Prone Swimmers 2x5e/10/5 (30s)

Strength/Power

Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@60-70% or HBD WT)

*1.5-2 Min

*IF No #’s Use 1RM Template: S-75/105, Rx-95/135, Rx+125+/185+

*2010 Tempo – 18 Minute Clock

Conditioning

Team Sled Push/Pull (AMRAP – Reps)

Team 10-Min Sled Relay

Max Glaps – Switching Every Glap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+90/135

Pull Sled: S-45/70, Rx-70/90, Rx+90+/135+

*Record Total Gym Laps

Cool Down

Banded Reverse Fly: 2-3×12 @ HBD Band (60s)

Mobilize

Foam Roll Quads (1.5+ Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)