25
Jun
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner Sprint + Bear Crawl 2 Min (Partner Rest)
PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (30s)
Strength/Power
Strict Press ([email protected], [email protected]%, [email protected]%, Then [email protected]%, [email protected]%, [email protected]% )
Strict Overhead Press
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135
*18 Minute Clock – (2 Min Rest) – Last Set Is A MAX REP Set
Conditioning
Metcon (Time)
3RFT
400m Run
10 Power Clean (S-Bar to 55/75, Rx-80/115, Rx+105+/155+)
20 Wall Ball (S1-Air Squat, S2-MB Thruster, Rx-14/20)
*Record Time (15MinCap)
Mobilize
Static Scorpion Stretch (1 Min Each)
Lying Hamstring Stretch (1 Min Each)
Lying Lax Ball Smash (2 Spots Each/10 Movements)