CrossFit – BluPrint Fitness
Call Us: (352) 256-7166

CrossFit

28
Mar

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Stiff-Legged Bear Crawl + Sprint (30s)

KB Ribbon/Alt KBS/SL Glute Bridge 2×10/10/10e @ 20+/30+ (No Rest)

Strength/Power

Deadlift (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT)

*2 Min Rest

*ALL Dead Stop Reps – Stay At YOUR Numbers

Conditioning

Metcon (Time)

3RFT

5 Front Squat (S-Bar to 65/95, Rx-95/135, Rx+115/175)

10 HSPU (S1-2 Wall Walks, S2-3 to 5 HSPU, Rx-10 HSPU)

15 Box Jump (S-AC, Rx-20/24)

*Record Time

Cool Down

Partner Banded Palof Press: 2-3x10e (60s)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1+ Min Each)

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