CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Locomotor Movements 3-5 Minutes

F-B Arm Circles/Frog Jump/Wall Angel 2x10e/10/10 (30s)

TEST

Pick One of the Test Options Below & Record Score in Wodify

7 Minute Burpee (AMRAP – Reps)

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Ski Erg (Time)

10-Min Assault Bike (Calories)

As many calories as possible

2k Row (Time)

Max Effort 2k Row

Conditioning

Metcon (Weight)

3 Rounds

8 DB Bent Over Row

16 DB Rack Lunge

8 Weighted Sit-Ups

*Suggested Wt: S-8/15, Rx-12+/20+

*Rest 60-90s Between Sets

Mobilize

Kneeling Hip Flexor Stretch (1 Min Each)

Kneeling Lat Stretch (1 Min Each)

Foam Roll Lats (1 Min Each)