12
May
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride/ski
Partner Sprint Relay 2 Min
PT/Air Squat/PVC Hinge 2×10/10/10 (NR)
Strength/Power
Bent Over Row ([email protected], [email protected] WT, Then 3×[email protected] WT )
*1.5 Min Rest
*Suggested HBD WTs: S-55/75, Rx-65/95, Rx+80+/115+
*3010 Tempo – 16 Minute Clock
Conditioning
Metcon (AMRAP – Reps)
EMOM12
Min1: 200m Run (S-150m)
Min2: 30s DB Squat (S-AC, Rx-20/35, Rx+35/50)
Min3: REST
*Record Total Reps
Mobilize
Foam Roll Calves (1 Min Each)
Foam Roll IT Bands (1 Min Each)
Kneeling Hip Flexor Stretch (1 Min Each)