18
Aug
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride/ski
Partner Sprint Relay 2 Min
PT/TMC/Air Squat 2x/10/10/10 (30s)
Strength/Power
Bent Over Row (5@Bar, 5@LBD WT, Then 4×8@HBD WT w/ 3010 Tempo)
*90s Rest
*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+
*ALL PRETTY – 3010 Tempo – 18 Min Clock
Conditioning
Metcon (Time)
3RFT
8 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95+/135+)
12 Burpee Bar Hop (S-Step)
400m Run
*Record Time (15MinCap)
Mobilize
Static Scorpion Stretch (1 Min Each)
Pigeon Pose (1 Min Each)
Lax Ball Standing Trap Smash (1 Min Each)