CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Frog Jump Ladder 2×2-8 (30s)

PT/TMC/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

2MinStations (29MinClock)

Staion1: Row – Max Cals

Station2: MB Transfer (S-AC, Rx-16/20) – Max Glengths

Station3: High Plank/Glute Bridge – Switch A.N.

Station4: Assault Bike – Max Cals

Station5: Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+Bar/Ring MU) – Max Reps

*2 Round – 1 Min Between Stations

*Record Total Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Lax Ball Rhomboid Smash (1 Min Each)