CrossFit

16
May

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

PT/Shin Box Rotation/Superman 2×10/10/10 (30s)

Hip Halo Air Squat 2×8 (30s)

Rack Rotation + Thruster 2x5e/5 @ Bar (30-60s)

Strength/Power

Clean and Jerk ([email protected], [email protected]%, [email protected], Then 3×[email protected]% or HBD WT)

*60-90s Rest

*Suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+115+/155+

*15-Minute Running Clock

Snatch Grip Deadlift (3 Position)

[email protected], Then 4×[email protected] WT (60-90s Rest)

*Suggested LBD WT: S-Bar to 45/65, Rx-65/95, Rx+80/115

*15-Minute Running Clock

Cool Down

Side Bridges: 3x10e @ 2010 Tempo (60s)

Mobilize

Lax Ball Foream Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)