4
Mar
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner Oklahoma Sprint Relay 2 Min (Partner Rest)
PVC Halo/Reverse Lunge/Prone Swimmer 2x5e/5e/5 (NR)
Strength/Power
Strict Press (18 Minutes)
Strict Overhead Press
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*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/125, Rx+95/155
*18 Minute Clock – (2 Min Rest) – Pick Appropriate WT
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP11
30 DUBS (S-Singles, Rx-DUBS)
12 Front Rack Lunges (S-BW to 55/75, Rx-65/95, Rx+80/115)
8 Burpee Bar Hops (S-Step)
*Record Total Rds + Reps
Mobilize
Forearm Chest Opener (1 Min Each)
Wall Stretch (1 Min Each)
Lax Ball Standing Trap Smash (1 Min Each)