CrossFit - BluPrint Fitness
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CrossFit

28
Mar

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Partner Burpee Ladder 2×1-5 (30s)

PT/TMC/Air Squat 2×10/10/10 (30s)

Strength/Power

Back Squat ([email protected], [email protected]%, [email protected]%, [email protected]%, Then 3×[email protected]% or HBD WT)

*1s Pause @ Bottom

*Form & Position Focus – Remained Braced Throughout

*2-3 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP7

5 Strict Pull-Up (S1-Ring Row/Jumping, S2-Kipping, Rx-Strict Chin)

10 Push-Ups (S-Knee/Elevated, Rx-C2F)

50 DUBS (S-No Rope DUBS)

*Record Total Rds + Reps

Cool Down

Side Plank: 2-3x30s Each (60s)

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

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