CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint Relay 3 Min (Partner Rest)

PT/TMC/Air Squat 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

2on/1off (23 Min Running Clock)

Handstand Walk (S1-Bear Crawl, S2-Wall Walk, Rx-HS Walk) – MAX Reps

Wall Ball (S-AC or MB Thruster, Rx-16/20) – MAX Reps

Bike/Row – MAX Cals

Glute Bridge/Plank – Constant Hold

*2 Rounds – Record Total Reps

Cool Down

DB E.R. 2-3x10e @ 2.5-10 lbs (30s)

3010 Tempo

Mobilize

Forearm Chest Opener (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Foam Roll Quads (1 Min Each)