21
May
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner Spider Lunge + Sprint 2xGLap (Partner Rest)
PVC Halo/Frog Jump/SL Wall Reach 2x5e/10/5e (NR)
Strength/Power
Front Squat ([email protected], 5@50%, [email protected]%, [email protected]% Then 4×[email protected]% or HBD )
*2+Min Rest
*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225
*18 Minute Clock – (2-3 Min Rest) – LISTEN To Coach
Conditioning
Metcon (Time)
3RFT
6 DB TGU (S-AC, Rx-20/35, Rx+35/50)
400m Run (S-300m)
*Record Time (14MinCap)
Mobilize
Pigeon Pose (1+ Min Each)
Kneeling Lat Stretch (1 Min Each)
Lax Ball Calf Gapping (1 Min Each)