Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride PT/Lateral Leg Swing/Prone Swimmer 2×10/10e/5 (30s) Hip Halo 2s Pause Air Squat 2×8 (30s) Hang Muscle Snatch + OHS 2×5/5 @ Bar (30-60s) Strength/Power Hang Snatch (Above Knee) 3@Bar, 2@50%, Then 4×2@60-75% or HBD WT (60-90s Rest) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *15-Minute Running Clock Split Jerk (1s Pause In Split Position ) 3@Bar, 3@50%, Then 4×2@60-70% or HBD WT *60-90s Rest *Suggested HBD WT: S-AC to 65/95, Rx-80/115, Rx+95+/155+ *15-Minute Running Clock Core Work Leg Lifts 3×15 (60s) Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)
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