22
Jan
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride
Box Sprint Relay 3 Min (Teams of 2-3 Partner Rest)
McKenzie Press-Up/Scorpion/Iron Cross 2×10/10/10 (No Rest)
Strength/Power
Bent Over Row ([email protected], [email protected] WT, Then 4×[email protected] WT)
*1-1.5 Min Rest
*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+
*3010 Tempo
Conditioning
Metcon (Time)
For Time
15 DL (S-Bar to 95/135, Rx-135/185, Rx+155+/225+)
50 DUBS (S1-50 Singles, S2-25 DUBS, Rx-50 DUBS)
10 DL
50 DUBS
5 DL
50 DUBS
*Record Time (9 Min Cap – DUB Purposes)
Cool Down
Hollow Holds: 3-4x20s (40s)
Mobilize
Lax Ball QL Smash (1 Min Each)
Kneeling Forearm Stretch (1 Min Each)
Lying Hamstring Stretch (1 Min Each)