CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

Strength/Power

Deadlift (Option Based on Testing )

Option 1 (IF Testing at DL & Donuts)

DL: 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ Overhand No Hook Grip

*2 Min Rest

Option 2 (IF Testing Next Week In Class)

DL: 5@50%, 3@60%, 2@70, 2@80, 1@90%, 3@80% or HBD WT

*1.5-3 Min Rest

Conditioning

Metcon (AMRAP – Reps)

Team 7 Min Burpee BJO Relay

In Teams of 2-3: Complete As Many Burpee BJO Switching A.N.

Rx-20/24, Rx+24/30 (Use Hands)

*Record Team Name + Reps

Cool Down

Dead Bugs: 2-3×20 @ Slow Tempo (60s Rest)

Mobilize

Lying T-Spine Rotation (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/10 Movements)