CrossFit – BluPrint Fitness
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CrossFit

28
Mar

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 16/20

PVC Halo/Lateral Lunge/Pull Plus 2x5e/5e/10 (30s)

Skill Practice

Toes-To-Bar (12-15 Min)

Step 1: Hollow + Arch Hold 2x10s Each (60s)

Step 2: Basic Kip – Slow Motion 2×3-5 (60s)

Step 3: Kip + K2C 2×3-5 (60s)

Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)

*Knuckles Above Bar

*Full Grip

*Feet Together

*IF Proficient at Movement: Hit Max Rep Set After Warm-Up

Metcon (Calories)

EMOM10

Min1: 8 Unbroken Push Press (S-Bar to 55/75, Rx-75/95, Rx+95+/135+)

Min2: 30s RRS (Max Cals)

*Record Total Cals

Cool Down

Partner Dead Bug Ladder 2×2-8 @ Slow Tempo (60s)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)

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