19
May
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride/ski
Partner MB Transfer 2Min @ 16/20
PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR)
Strength/Power
Snatch Grip RDL (3@Bar, 3@LBD WT, Then 4×5@HBD WT)
*1.5 Min Rest
*Suggested HBD WTs: S-65/95, Rx-95/135, Rx+105+/155+
*3010 Tempo – 16 Minute Clock
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP10
Cash-In: 600m Run
THEN…
5 Squat Thrust
10 Alt Lunges @ BW
20 Cal RRS
*Record Total Rds + Reps
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)
Foam Roll IT Bands (1 Min Each)