CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

2xSpeed Ladder: Single-In/2-In/Scissor-L/Scissor-R

KB Complex: RW/Ribbon/KBS 2x10e/10/10 @ 20+/35+ (30s)

Conditioning

Metcon (AMRAP – Reps)

2 Minute Stations

Station 1: Assault Bike – MAX Cals

Station 2: Farmer Carry (S-AC, Rx-35+/50+) – MAX Glengths

Station 3: Burpee Box Jump Overs (S-AC, Rx-20/24, Rx+24/30) – MAX Reps

Station 3: Plank/Glute Bridge

*2 Rounds – 1 Min Rest Between Stations

*Record Total Reps

Cool Down

Partner Kneeling MB Toss: 2x10e @ 14-20 (Partner Rest)

Mobilize

Lax Ball VMO Smash (1 Min Each)

Chest Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)