CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

“You’ve Been Served” (3 Burpee Penalty) x 3 Minutes

PVC Halo/TMC/Basic Kip 2x5e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP22

400m Run

30 Cal RRS

20 Pull-Ups (S-Jumping/RR, Rx-Chin)

10 Wall Ball (S1-MB Thruster, S2-AC, Rx-16/20)

*Record Total Rds + Reps

Mobilize

Lateral Highway Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)