METCON
3 rounds of:
20 wall ball 20/14
12 box jumps 24/20
+
5 rounds of:
10 calories ski
10 burpees to a target
18 minute time cap heats of 7 every 10 minutes
MIDLINE
3 sets of:
10 leg raises
:30 sandbag hold
MOBILITY
3 sets of:
15 cat cows
1:00 each side twisted cross
HAPPY BIRTHDAY TO THE ONE AND ONLY ROSANNE!
October Team Competition
One Saturday, October 21, we will be supporting teams at a CrossFit competition in Miami. CrossFit Blueprint is hosting the BAD Tour and the AWA Tour on the same day. The BAD Tour is an event for female teams of three; while the AWA Tour is for male teams of three.
Beginner, Scaled and Rx divisions are offered and all teams will complete
three back-to-back events (so you are done in a hour!).
You can check out the workouts and register at the following links:
Let us know if you’ve registered or are interested in forming a team.