28
Aug
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride
McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10 (NR)
Pull Plus/Air Squats 2×10/10 (30s)
Strength/Power
Back Squat ([email protected], [email protected]%, [email protected]% Then [email protected]%, [email protected], [email protected]%, [email protected]%)
*1.5-2 Min Rest
*10s Standing Hold Last Rep of Each Set
*18-Minute Running Clock
Conditioning
Metcon (AMRAP – Reps)
EMOM12
Min1: 30s MAX Muscle Up (S1-Burpee Ring Row, S2-Burpee PU, Rx-Bar/Ring MU)
Min2: 30s MAX Alt DB Snatch (S-AC to 20/30, Rx-35+/50+)
Min3: 200m Run (S-150m)
Min4: Rest
*Record Total Reps
Mobilize
Forearm Chest Opener (1 Min Each)
Lying Hip I/R Stretch (1 Min Each)
Foam Roll Adductors (1 Min Each)