20
Feb
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner Bear Crawl + Back Pedal 2 Min (Partner Rest)
F-B Arm Swings/Scorpion Kicks/Superman 2×15/10/5 (30s)
Strength/Power
Bench Press (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75%, 1+@80% )
*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
Metcon (Time)
4RFT
10 OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115) – Use MB IF Necessary
10 Bar Facing Burpee (S-Step)
*Record Time (14MinCap)
Mobilize
Wall Stretch (1+ Min Each)
Chest Stretch (1 Min Each)
Lax Ball Front Shoulder Smash (1 Min Each)