CrossFit

3
Sep

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR)

Strength/Power

Back Squat (25 Minute Clock)

OPTION1 – Back Squat TEST: [email protected] to 30%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]+%, [email protected]+%

OPTION2 – Back Squat: [email protected], [email protected]%, [email protected]%, [email protected]%, Then 4×[email protected]%

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

*2+ Min Rest – LISTEN To Coach

Conditioning

Metcon (No Measure)

3RNFT

12 T2B (S-Sit Up/HKR, Rx-T2B)

12 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

400m Run

*No Measure – Just Get It Done

Mobilize

Pigeon Pose (1+ Min)

Wall Stretch (1+ Min Each)

Foam Roll Lats (1 Min Each)