CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10 (No Rest)

Skill Practice

Sandbag Practice (15 Min)

15-Minutes

1. Ground 2 Hip 2×3

2. Ground 2 Over Shoulder 2×4 (Alternate Shoulders)

3. Sandbag Carry 5xGLap (Line Rest)

*Establish YOUR Pick Up Technique*

*Rest As Needed*

Conditioning

Metcon (Calories)

EMOM10

Min1: 10 Stroke Row/Ski – MAX Cals

Min2: 10 Front Rack Lunges (S-BW to Bar, Rx-65/95, Rx+95/135) – Alternate

*Record Total Cals

Cool Down

Wall Angels: 2-3×15 @ Slow Tempo (30s Rest)

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball QL Smash (1+ Min Each)