CrossFit

19
Mar

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Burpee Ladder 2×1-4 (30s)

PT/TMC/Prone Swimmer 2×10/10/5 (30s)

Strength/Power

Bench Press (Work up to 1RM)

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*2-3 Min Rest

*IF No #’s Use 1RM Template: S-AC to 75/105, Rx-95/135, Rx+125+/185+

*IF Absent More Multiple Bench Days During Cycle: 4×[email protected]%

20 Min Running Clock

Conditioning

Metcon (No Measure)

3 Rounds

10 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)

12 Alt DB Lunge (Use Same Wt As Above)

14 Burpee (S-Step)

*1 Min Between Rounds – No Measure

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)