CrossFit - BluPrint Fitness
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CrossFit

4
Apr

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/ride/run

Partner Sprint Relay 3 Min (Partner Rest)

PT/Beast Rotations/Hollow Rock 2×10/10/10 (30s)

2 Min Steady State (O2-O4) or 2×5 Burpees + 10 Banded Rev Fly (O1)

Conditioning

POP TEST

Option 1: 7-Minute Burpee (Reps)

Option 2: 1 Mile Run (Time)

Option 3: 2K Ski (Time)

Option 4: 10-Min Assault Bike (Cals)

*REST (5 MIN)

O1: 7 Minute Burpee (AMRAP – Reps)

O2: 1-Mile Run (Time)

Max Effort 1-Mile Run

O3: 2k Ski Erg (Time)

04: 10-Min Assault Bike (Calories)

As many calories as possible

Strength/Power

Partner DB Complex (Unbroken Sets – Suggested WT: 8+/12+)

8 Curls

8 Bent Over Row

8 Strict Press

8e Walking Lunges
*3 Rounds – P1 Work/P2 Rest

Cool Down

Chest Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)

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