CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Locomotor Movements 3-5 Min

F-B Arm Circles/Frog Jump/Squat Thrust 2x10e/10/5 (30s)

TEST

Option 1: 7-Minute Burpee (Reps)

Option 2: 1-Mile Run (Time)

Option 3: 2K Ski (Time)

Option 4: 10-Min Assault Bike (Cals)

*Pick ONE Option

1: 7 Minute Burpee (AMRAP – Reps)

2: 1-Mile Run (Time)

Max Effort 1-Mile Run

3: 2k Ski Erg (Time)

4: 10-Min Assault Bike (Calories)

As many calories as possible

Conditioning

Metcon (No Measure)

2RNFT

5 HSPU (S-2 Wall Walks)

15 Air Squats

300m Jog

*No Measure

Mobilize

Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)

Lax Ball Lying Trap Smash (2-3 Spots Each)