28
Mar
Metcon
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
Partner Sprint Relay 3 Min (Partner Rest)
PT/TMC/Air Squat 2×10/10/10 (30s)
Conditioning
Metcon (AMRAP – Reps)
2on/1off (23 Min Running Clock)
Bear Crawl (S-Plank Tap Out, Rx-Bear Crawl) – MAX Glengths
MB Cleans (S-AC, Rx-16/20) – MAX Reps
Bike/Row – MAX Cals
Glute Bridge/Plank – Constant Hold
*2 Rounds – Record Total Reps
Cool Down
DB E.R. 2-3x10e @ 2.5-10 lbs (30s)
3010 Tempo
Mobilize
Forearm Chest Opener (1 Min Each)
Lying Hip I/R Stretch (1 Min Each)
Foam Roll Quads (1 Min Each)