CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×1-5 (Partner Rest)

PVC Halo/Shin Box Rotation/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP21

3 DL (S-Bar to 95/115, Rx-135/185, Rx+185/275)

6 Pull-Ups (S-Jumping/Ring Row, Rx-Chin/C2B, Rx+MU)

12 Alt Lunges @ BW

24 Cal RRS

*Record Total Rds + Reps

Cool Down

Partner Dead Bug Ladder: 2×2-8 (1 Min Rest)

Mobilize

Pigeon Pose (1+ Min Each)

Lateral Highway Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)