CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

7x Partner Rock/Paper/Scissors (2 Burpee Penalty)

F-B Arm Circles/SL Wall Reach/SA Push Plus 2x10e/5e/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

3xAMRAP7 (25MinClock)

4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50)

8 Alt DB Snatch (S-BW to AC, Rx-20/35, Rx+35/50)

12 Burpee DB Hops (S-Step)

18 Cal RRS

*Rollover Rounds – 2 Min

Between AMRAPS

*Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (2 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)