CrossFit

17
Feb

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Squat Thrust Ladder 2×1-4 (30s)

PT/TMC/Air Squat 2×10/10/10 (NR)

Strength/Power

Front Squat ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]% or HBD WT)

*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+

*20 Min Clock – 90s Rest – 2010 Tempo

Conditioning

Metcon (AMRAP – Reps)

EMOM10

Min1: 6 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)

Min2: 30s MAX DUBS

*Record Total Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)