6
Feb
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min Run/Row/Ride/Ski
Partner Spider Lunges + Sprint 3xGLap (Partner Rest)
McKenzie Press-Up/SL Glute Bridge/3s Pause Air Squat 2x10e/10e/5 (NR)
Strength/Power
Back Squat (Work up to 1RM)
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*IF Absent Multiple Back Squat Days During Cycle: 4×[email protected]%
*25Min Running Clock – Rest 2Min+ Between Heavy Sets
*FULL DEPTH – LISTEN TO COACH
Conditioning
Metcon (No Measure)
3-4 Rounds
10 Pull-Up (S-Ring Row, Rx-Chin, Rx+C2B)
10 Push-Up (S-Knee/Elevated, Rx-C2F)
20 Walking Lunge @ BW
*1 Min Rest Between Rounds – No Measure
Mobilize
Forearm Chest Opener (1 Min Each)
Pigeon Pose (1+ Min Each)
Lax Ball VMO Smash (1 Min Each)