14
Mar
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/TMC/3s Pause Air Squat 2×10/10/5 (30s)
Hip Halo Lateral Walk 2x10e (30s)
Rack Rotation + FS + Strict Press 2x5e @ Bar (30s)
Strength/Power
Hang Clean ([email protected], [email protected]%, [email protected]%, Then 5×[email protected] WT)
*60-90s Rest
*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Push Jerk ([email protected], [email protected]%, [email protected]%, Then 5×[email protected] WT)
*60-90s Rest
*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Cool Down
Prone Swimmers 2-3×5 @ Slow Tempo (30s)
Mobilize
Forearm Chest Opener (1 Min Each)
Wall Stretch (2 Min Each)
Lax Ball Lying Trap Smash (2 Spots Each/10 Movements)
