2
Jan
CrossFit
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 Min Run/Row/Ride
Partner “Oklahoma” Sprint Relay 2 Min (Partner Rest)
PT/Air Squat/Pull Plus 2x10e (30s)
Skill Practice
Power Clean + Push Press (3@Bar, 3@LBD WT, Then 4×5 @ HBD WT TnG )
*1.5 Min Rest
*Touch & Go Reps ONLY – Choose Appropriate WT
*Suggested WT: O1-AC to 85/115, Rx-95+/135+
Conditioning
Metcon (AMRAP – Rounds and Reps)
10-Min AMRAP
10 T2B (S-HKR)
20 Wall Ball (S-AC or MB Thruster, Rx-16/20)
30 Cal Row/Ski
*Record Total Rds + Reps
Cool Down
DB E.R. 2-3x10e@HBD WT (2.5-12#)
Mobilize
Lax Ball Shoulder E/R Smash (1 Min Each)
Forearm Chest Opener (1 Min Each)
Wall Stretch (1+ Min Each)