BPFIT – Wed, Nov 23

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

2 Min Partner Sprint Relay (GLap Switch)

PT/TMC/Air Squat 2×10/10/10 (NR)

Conditioning

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
Details & Scaling:

T2B(S1-Sit Up, S2-HKR, Rx-T2B)

DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 5 Reps

Calories can be RRS

*Record Total Reps

Cool Down

Plate/DB Shoulder E.R. 3x10e (NR)

*Suggested WT: 2.5-12

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)