CrossFit

2
Jan

CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner “Oklahoma” Sprint Relay 2 Min (Partner Rest)

PT/Air Squat/Pull Plus 2x10e (30s)

Skill Practice

Power Clean + Push Press ([email protected], [email protected] WT, Then 4×5 @ HBD WT TnG )

*1.5 Min Rest

*Touch & Go Reps ONLY – Choose Appropriate WT

*Suggested WT: O1-AC to 85/115, Rx-95+/135+

Conditioning

Metcon (AMRAP – Rounds and Reps)

10-Min AMRAP

10 T2B (S-HKR)

20 Wall Ball (S-AC or MB Thruster, Rx-16/20)

30 Cal Row/Ski

*Record Total Rds + Reps

Cool Down

DB E.R. [email protected] WT (2.5-12#)

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)