2
Jun
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride/ski
Partner Spider Lunge + Sprint 2xGLap (Partner Rest)
PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)
Strength/Power
Front Squat (1s Pause)
[email protected], [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]%, [email protected]% w/1s Pause
*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225
*20 Minute Clock – (2 Min Rest) – LISTEN To Coach
Conditioning
Metcon (Time)
3RFT
10 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50)
10 T2B (S1-Sit Up, S2-HKR, Rx-T2B)
400m Run
*Record Total Time (14MinCap)
Mobilize
Forearm Chest Opener (1 Min Each)
Wall Stretch (1 Min Each)
Lax Ball VMO Smash (1+ Min Each)