CrossFit

11
Jun

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest)

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

Strength/Power

Front Squat (Work up to 1RM)

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*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225

*22 Minute Clock – (2 Min Rest) – LISTEN To Coach

Conditioning

Team Sled Push/Pull (AMRAP – Reps)

Team 10-Min Sled Relay

Max GLaps – Switching Every GLap (Teams of 2-4)

Push Sled: S-30/50, Rx-50/90, Rx+70/110

Pull Sled: S-45/70, Rx-70/90, Rx+90/135

Record Total Gym Laps

Mobilize

Foam Roll Quads (2 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)