CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min row/run/ride

Partner Sprint + Stiff-Legged Bear Crawl 2xGLap (Partner Rest)

PVC Halo/Inchworm/Basic Kip 2x10e/5/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

Multi-AMRAP

5xAMRAP5

Cash In: 400m Run

5 MU (S1-Burpee Ring Row, S2-Burpee PU, S3-10 Kip Swings, Rx-Bar/Ring MU)

10 Burpees (S-Step)

15 Air Squats (to MB if necessary)

*2 Min Between AMRAPS (33 Min Running Clock)

*Start Over Each AMRAP

*Record Total Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)