Bluprint Fitness – CrossFit Warm-up 3 min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min (Partner Rest) F-B Arm Circles/Air Squat/Prone Swimmer 2x10e/10/5 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – (2 Min Rest) – LISTEN To Coach Conditioning Metcon (Time) 4RFT 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+14/20 Vest) 15 Air Squats (Rx+14/20 Vest) 20 Cal RRS *Record Time (15MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Triceps Smash (1+ Min Each)
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