20
Oct
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 (30s)
Strength/Power
Front Squat ([email protected], [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)
*IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225
*18 Min Clock – 2 Min *Rest – FULL ROM
Conditioning
Metcon (Calories)
EMOM10
Min1: 30s MAX Cal RRS
Min2: 30s High Plank
*Record Total Cals
Cool Down
Partner Side Bridge Ladder 2×1-5 (60s)
Mobilize
Static Scorpion Stretch (1 Min Each)
Wall Stretch (1+ Min Each)
Lax Ball Standing Trap Smash (1 Min Each)