CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Oklahoma Sprint Relay 2 Min (Partner Rest)

OH Arm Swings/Shin Box Rotation/3s Pause Air Squat 2×15/10/5 (NR)

Conditioning

Metcon (AMRAP – Reps)

EMOM21

Min1: 8 Thrusters (S-AC to 55/75, Rx-65/95, Rx+80/115)

Min2: 30s MAX DUBS (S-Singles)

Min3: 30s Sky Dive Hold

*Record Total Reps

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (2 Min Each)

Lax Ball Calf Gapping (1 Min Each)