CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Air Squat Ladder 2×2-8 Up by 2’s (60s Rest)

Basic Kip/TMC/HS Hold 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP

20 Cal Row/Ride/Ski

15 T2B (S-HKR)

10 Thruster (S-Bar to 55/85, Rx-65/95, Rx+85/125)

HS Walk (S1-4 Box Pike Rotations, Rx-24′ HS Walk, Rx+48′ HS Walk)

180 Degrees/6′ HS Walk = 1 Remp

*Record Total Rds + Reps

Cool Down

Arch Hold: 3-4x15s (45s Rest)

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots: 8 Movements Each)

Lying Hamstring Stretch (1 Min Each)

Lateral Highway Stretch (1 Min Each)