2
Jul
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner MB Toss 2 Min @ 16/20
PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (30s)
Strength/Power
Strict Press ([email protected], [email protected]%, [email protected]% Then [email protected]%, [email protected], [email protected]%, [email protected]%)
Strict Overhead Press
*Last Set has 10s OH Hold
*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135
*18 Minute Clock – 2 Min Rest
Conditioning
Death by Burpee (AMRAP – Rounds and Reps)
EMOM10
Burpee Plate Hop Ascending Ladder by 2’s
IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time
Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals)
2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)
If completed – Tie Break is your time (score would be 10+0 and TBT: Time Finished in notes)
Mobilize
Chest Stretch (1 Min Each)
Static Scorpion Stretch (1 Min Each)
Lax Ball Triceps Smash (2 Min Each)