Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@65% Then 5@70%, 3@75, 2@80%, 1@90%) Strict Overhead Press*Last Set has 10s OH Hold *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest Conditioning Death by Burpee (AMRAP – Rounds and Reps) EMOM10 Burpee Plate Hop Ascending Ladder by 2’s IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals) 2-4-6-8-10-12-14-16-18-20 (110 Total If Completed)If completed – Tie Break is your time (score would be 10+0 and TBT: Time Finished in notes) Mobilize Chest Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each) Lax Ball Triceps Smash (2 Min Each)
Read more