CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Rowling 3×92 (Air Squat Penalty)

PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

EMOM21

MIN1: 9 Pull-Ups (S1-Jumping, S2-5 Chin, Rx-9 Chin, Rx+9 C2B)

MIN2: 30s MAX Rep Wall Ball (S-AC, Rx-16/20)

MIN3: Rest

*Record Total Reps

Cool Down

Side Plank: 2-3x30s Each (1 Min Rest)

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1+ Min Each)

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