Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner MB Transfer 2 Min @ 16/20

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP25

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

15 HSPU (S1-Inchworm Walk, S2-5 Wall Walks, S3-8 HSPU, Rx-15 HSPU)

20 Walking Lunges

800m Run (S-600m)

*Record Total Rds + Reps

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)