CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Squat Thrust Ladder 2×1-4 (30s)

OH Arm Swings/TMC/Air Squat 2×10/10/10 (NR)

Conditioning

Metcon (AMRAP – Reps)

1MinStations (29MinClock)

Station1: Burpee Plate Hop – Max Reps

Station2: Box Step Up 20/24″ (S-BW to AC, Rx-20/35, Rx+35/50) – Max Reps

Station3: Glute Bridge – C

Station4: Bear Crawl (Rx+6′ Increment HSW) – Max GLengths

Station5: Row – Max Cals

*3 Rounds – 1 Min Between Stations – Record Total Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (2 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)