CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Lateral Shuffle Relay 2 Min (Partner Rest)

F-B Arm Circles/Air Squat/Pull Plus 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

8 MU (S-Burpee Ring Row, S2-Burpee Pull Up, Rx-Bar/Ring MU)

12 DB Thruster (S-AC to 15/20, Rx-20/30, Rx+35/50)

400m Run

*Record Total Rds + Reps

Cool Down

Partner 400m Plate Zercher Carry (Switch A.N.)

Suggested WT – S-15/35, Rx-25/45

Mobilize

Banded Bully Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)