CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Locomotor Movements 3-5 Min

F-B Arm Circles/Air Squat/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (Calories)

Partner E2MIN

5 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B)

5 Push-Ups (S1-5 Elevated/Knee, Rx-5 C2F, Rx+10 C2F)

15 Air Squats (to MB if necessary)

MAX Cal RRS

*Switch Every 2 Min – 5 Rounds Each

*Record Team Name + Total Cals

Cool Down

Hollow Hold: 3-4x20s (40s)

Mobilize

Lateral Highway Stretch (1 Min)

Wall Stretch (1+ Min Each)

Lax Ball VMO Smash (2 Min Each)