CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride/Ski

Partner Sprint Relay 2 Min

OH Arm Swings/Air Squat/SL Wall Reach 2×10/10/5e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP24

6 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+)

12 Wall Ball (S1-Air Squat, S2-AC, Rx-14/20)

18 Cal RRS

600m Run

*Record Total Rds + Reps

Mobilize

Kneeling Forearm Stretch (1 Min)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball QL Smash (1 Min Each)