CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Sprint Relay 3 Min

F-B Arm Swing/Air Squat/Basic Kip 2x10e/10/10

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

600m Run/Row/Ski/30-40 Cal AB

30 Wall Ball (S1-Air Squat, S2-10/14, Rx-16/20)

20 T2B (S1-Floor Leg Raise, S2-HKR, Rx-T2B)

HS Walk (S1-8 Inchworm Walk, Rx-24′, Rx+48′)

*Record Total Rds + Reps

Cool Down

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

Mobilize

Wall Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)