15
Sep
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride/ski
Partner Spider Lunge + Sprint 2xGLap (Partner Rest)
PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR)
Strength/Power
Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT)
*3010 Tempo
*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-125/185, Rx+155/225
*20 Min Clock – 2 Min Rest – ALL PRETTY
Conditioning
Metcon (AMRAP – Reps)
EMOM10
Min1: Cal RRS (S-7/9, Rx-9/11, Rx+11/13)
Min2: 30s Max Burpee Plate Hop
*Record Total Reps
Cool Down
Hollow Hold: 3-4x20s (40s)
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (1 Min Each)
Lax Ball Standing Trap Smash (1 Min Each)