CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Banded F-B Run 3xGLap (Partner Rest)

PVC Halo/Lat Lunge/Basic Kip 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

6 Clean 2 Press (S-AC to 65/95, Rx-95/135, Rx+105+/155+)

9 Burpee Bar Hops (S-Step Over)

12 T2B (S-HKR/Sit-Up)

600m Run

*Record Total Rds + Reps

Cool Down

Partner Dead Bug Ladder: 2×2-8 (60s Rest)

Mobilize

T-Spine Lying Rotaiton (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball Lying Trap Smash (1-2 Spots Each/8 Movements)