CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Toss 2 Min @ 16/20

F-B Arm Circles/Frog Jumps/SA Push Plus 2x10e/10/10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

9 HSPU (S1-Inchworm Walk, S2-C2F Push Up, S3-5 HSPU, Rx-9 HSPU)

15 Alt DB Snatch (S-AC to 20/35, Rx-35/50)

21 Cal RRS

75 DUBS (S-Singles)

*Record Total Rounds + Reps

Mobilize

Static Scorpion Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1+ Min Each)