Crossfit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner High Knee-Butt Kick-Frankenstein Sprint Combo 1xGLap Each (Partner Rest)

PT/Shin Box Rotation/Pull Plus 2×10/10/10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

400m Run

15 Air Squats (to MB if needed)

10 SA DB C&J (S-AC to 20/30, Rx-35+/50+)

5 MU (S1-Burpee Ring Row, S2-Burpee Pull-Up, Rx-Bar/Ring MU)

*Record Total Rds + Reps

Cool Down

DB E.R. 2-3x10e @ 2.5-10 lbs (No Rest)

3010 Tempo

Mobilize

Lying Hip I/R Stretch (1 Min Each)

Kneeling Forearm Stretch (1 Min Each)

Lax Ball Calf Gapping (1 Min Each)