CrossFit - BluPrint Fitness
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CrossFit

24
Apr

CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride

Locomotor Movements 3 Min

Mckenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (No Rest)

Strength/Power

Deadlift (Option Based on Testing )

Option 1 (IF Testing at DL & Donuts)

DL: [email protected], [email protected]%, [email protected]% Then 3×[email protected]% or HBD WT w/ Overhand No Hook Grip

*2 Min Rest

Option 2 (IF Testing Next Week In Class)

DL: [email protected]%, [email protected]%, [email protected], [email protected], [email protected]%, [email protected]% or HBD WT

*1.5-3 Min Rest

Conditioning

Metcon (AMRAP – Reps)

Team 7 Min Burpee BJO Relay

In Teams of 2-3: Complete As Many Burpee BJO Switching A.N.

Rx-20/24, Rx+24/30 (Use Hands)

*Record Team Name + Reps

Cool Down

Dead Bugs: 2-3×20 @ Slow Tempo (60s Rest)

Mobilize

Lying T-Spine Rotation (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/10 Movements)

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