CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

PVC Halo/Frog Jump/Pull Plus 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP23

400m Run

30 Cal RRS

20 T2B (S-Sit Up/HKR)

10 Thrusters (S-Bar to 55/75, Rx-65/95, Rx+80/115)

*Record Total Rds + Reps

Cool Down

Kneeling Hip Flexor Stretch (1 Min Each)

Pec Minor Stretch (1 Min Each)

Lax Ball Standing Trap Smash (1+ Min Each)